We all know that as you age, your body breaks down, but a recent study published by Cell Metabolism outlines exactly how much damage occurs to cells in elderly muscles. These older muscles do not regenerate nearly as efficiently as their younger counterparts, but, never fear, the study also goes onto explain the optimal workout routines for athletes as they grow older.

The study focused on 70+ healthy, yet sedentary men and women, with groups split between those younger than 31 and older than 64. Researchers focused on baseline measurements compared to those measures established after completing the study.

The group was split into four groups: vigorous weight training; interval training; moderate cardio mixed with weight lifting; and a control group that did not exercise.

The study went on for 12 weeks, and here are the findings:

• Those in the vigorous weight training group added more muscle mass and strength.
• Interval training had more influence over endurance
• Among the younger subjects who went through interval training, activity levels changed in 274 genes (compared with 170 genes for moderate exercise and 74 for weight training)
• Among the older group, nearly 400 genes were working differently after interval training, compared to 33 for weight lifters and 19 for the moderate group.

So what does this mean to you? As you age, your workout routines can combat some of the effects of aging, especially if you’re partaking in intense interval training.

Basically, science has proven that it is never too late to start your fitness transformation!