If you’re over 60 and relying on walking to build muscle, you might be surprised to learn that it’s not enough. While walking is great for your heart, it doesn’t create the muscle tearing needed for growth.
In this article, we’ll explore two Japanese home exercises that are far more effective at building muscle and combating sarcopenia.
Why Walking Isn’t Enough for Muscle Building
For muscles to grow, they need to experience micro-tears during exercise, followed by rest and recovery. Walking, even 10,000 steps a day, primarily works your cardiovascular system and doesn’t stretch your muscles significantly. As a result, no muscle tearing occurs, and you miss out on growth opportunities.
Seniors can lose 3-4% of muscle mass each year, leading to sarcopenia. To fight this, you need exercises that challenge your muscles beyond their comfort zone.
Exercise 1: Japanese Interval Walking
Japanese interval walking is a game-changer. Unlike steady-paced walking, it alternates between fast and slow intervals, pushing your muscles to work harder.
What is Japanese Interval Walking?
This method involves walking briskly for 3 minutes at 70-80% of your maximum effort, followed by 3 minutes of slow, recovery walking. You repeat this cycle for 20-30 minutes.
Benefits of Japanese Interval Walking
Research shows that interval walking can increase muscle mass by 10-15% in 5 months. It also improves balance, reduces fall risk by 30%, and enhances daily activities like climbing stairs.
How to Do Japanese Interval Walking
- Start with a 5-minute warm-up walk at an easy pace.
- Walk fast for 3 minutes, breathing hard but able to talk in short sentences.
- Slow down to a comfortable pace for 3 minutes to recover.
- Repeat the fast and slow cycles for 20-30 minutes.
- End with a 5-minute cool-down walk.
Exercise 2: Rajio Training
Rajio training involves slow, controlled sit-to-stand movements that build leg and core strength effectively.
What is Rajio Training?
Rajio means “respectful movement” in Japanese. This exercise focuses on slow squats and stands, keeping muscles under tension for longer periods.
Benefits of Rajio Training
Just 10-15 repetitions three times a week can increase leg muscle mass by 20% in 6 months. It also boosts lower body strength by 25% and improves balance by 30%.
How to Do Rajio Training
- Sit on a sturdy chair with feet flat on the floor.
- Stand up slowly, taking 5-7 seconds, using your leg muscles.
- Pause when standing, then sit back down slowly over 5-7 seconds.
- Repeat 5-8 times per set, with rest between sets.
- Do this 3 times a week with rest days.
Exercises to Avoid for Seniors
Some common exercises can do more harm than good. Avoid these to prevent injuries.
High-Speed Running and Jumping
These high-impact activities can damage joints and don’t build muscle. They increase injury risk and joint pain.
Deep Forward Bends with Bouncing
Bending forward deeply, especially with bouncing, can strain your spine and lead to back injuries. It doesn’t help with muscle building.
Conclusion
Building muscle after 60 requires the right exercises. Japanese interval walking and Rajio training are effective ways to combat sarcopenia and improve strength.
Remember, exercise alone isn’t enough—proper nutrition is also key to muscle growth. Start incorporating these exercises into your routine today for better health and independence.
