Invertire l'Invecchiamento Muscolare Dopo i 50 Anni: il Metodo per Riattivare i Mitocondri — Transcript

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1. 0:01If you wake up in the morning feeling
2. 0:03like your batteries are already flat,
3. 0:05you struggle to climb two flights of
4. 0:07stairs and you realize that your body
5. 0:09responds with exasperating slowness:
6. 0:11you've been lied to. They told you that
7. 0:15it's old age and that it's normal to
8. 0:17feel tired after 50-60 years and that
9. 0:19the only thing you can do is resign
10. 0:21yourself to it. No, no, it's not normal
11. 0:24, but it's a convenient lie. The
12. 0:27scientific truth is different. Muscles
13. 0:29aren't old, they're just drained.
14. 0:32Within the muscle fibers themselves,
15. 0:34there exist small power plants which
16. 0:36are known as mitochondria. Their sole
17. 0:38purpose is to take the oxygen and food
18. 0:40you eat and transform them into energy
19. 0:43and movement. Between the ages of 40
20. 0:46and 70, a sedentary person loses up to
21. 0:4840%of the capacity of these power
22. 0:50plants. But your body's engine hasn't
23. 0:53broken down. It simply has dirty spark
24. 0:57plugs and half of its cylinders are
25. 0:59deactivated. Today I'll show you
26. 1:02exactly how to reactivate these
27. 1:04powerhouses and finally feel fit and
28. 1:06toned like you haven't felt in years.
29. 1:10We'll do this with a biomechanical
30. 1:12protocol specifically designed for
31. 1:14people aged 50-60 and over. All you
32. 1:17need is a few targeted minutes a day,
33. 1:19without necessarily having to go to the
34. 1:21gym and without using equipment. The
35. 1:24typical reaction of those who lose
36. 1:26strength is always the same. Either
37. 1:29they start going for extremely long
38. 1:31walks that require minimal effort or,
39. 1:33conversely, they sign up for a gym,
40. 1:36start lifting excessive weights and end
41. 1:38up locking their back after just three
42. 1:40days. Both of these approaches fail,
43. 1:44but the problem is neither that of
44. 1:45walking nor that of lifting weights. In
45. 1:49fact, walking is great for the
46. 1:51cardiovascular system, but it doesn't
47. 1:53generate enough biomechanical tension
48. 1:56to create mitochondrial biogenesis, or
49. 1:59the formation of new mitochondria
50. 2:01inside your muscle bands. On the other
51. 2:05hand, weightlifting is also absolutely
52. 2:08healthy and brings tangible results,
53. 2:10but for a person who has never done
54. 2:12anything, those extra pounds can
55. 2:14jeopardize the joints and cartilage
56. 2:17health. Today, the science of longevity
57. 2:20shows us a different path: the
58. 2:23selective recruitment of fast-twitch
59. 2:25fibers through low-impact isometrics
60. 2:28and controlled muscle contractions.
61. 2:31What does this phrase mean in practical
62. 2:33terms? I'll show you right away with
63. 2:35some practical exercises that you can
64. 2:37put into practice today. This landmark
65. 2:41clinical study published in Cell
66. 2:43Metabolism has demonstrated how
67. 2:46low-impact isometric exercises are
68. 2:48capable of reversing the decline of
69. 2:50muscle mass in people over 65 and
70. 2:53bringing them back to the levels of
71. 2:55younger people. In my daily work at
72. 2:59Almafisio with real patients, we always
73. 3:01apply a specific protocol of controlled
74. 3:03mechanical tension. When you activate a
75. 3:07muscle without moving the entire body,
76. 3:10and thus through a sustained position,
77. 3:12you recruit all the muscle fibers,
78. 3:14including the fast-twitch ones, while
79. 3:17at the same time safeguarding 100%of
80. 3:19your tendons, your joints, and your
81. 3:21delicate cartilage. That's why many
82. 3:25personal trainers in the gym don't know
83. 3:27this approach. Here's the exact
84. 3:30sequence of the three main global
85. 3:32exercises that I have all my patients
86. 3:34do after a certain age and that you can
87. 3:36do in your living room today. The first
88. 3:39is the isometric chair. Stand behind a
89. 3:43chair and place both hands on the back.
90. 3:46Slowly lean back as if you were going
91. 3:49to sit on another chair behind you.
92. 3:52Bend down until your butt almost
93. 3:54touches the seat of the chair and stay
94. 3:57in this position for at least 30 to 45
95. 4:00seconds. Hold this position with your
96. 4:03knees and then slowly lift your heels
97. 4:05off the floor, placing your weight on
98. 4:07your toes. Stay like this and breathe
99. 4:10deeply through your nose. You'll see
100. 4:13that after just a few seconds, all of
101. 4:15your leg muscles will start to feel
102. 4:17tired. You might feel your legs shaking
103. 4:20, you might also experience some pain
104. 4:22or a sense of fatigue. Don't be alarmed
105. 4:25though, because you're in a static
106. 4:27position, you're not moving anything,
107. 4:30there are no sudden movements and
108. 4:33therefore your skeletal, muscular and
109. 4:36tendon structure is absolutely safe.
110. 4:40With a single movement, we are
111. 4:42activating the calf, thigh, and glute
112. 4:44muscles, so basically all the main
113. 4:47muscle groups of the legs, which are
114. 4:49also those that have a greater impact
115. 4:52on glucose levels and cardiovascular
116. 4:54health, without putting cartilage and
117. 4:56joints at risk. The second exercise is
118. 5:00the plank. You can perform this either
119. 5:03by lying on your stomach or
120. 5:04alternatively by leaning on a table or
121. 5:06desk with both hands, while keeping
122. 5:08your body tilted at a 45 ° angle. If
123. 5:13you do it on your stomach, rest your
124. 5:15elbows on the floor, place your toes on
125. 5:17your feet, and lift your body off the
126. 5:19floor to form a straight line as if it
127. 5:21were a parallel axis to the floor.
128. 5:24Always hold this position for 30 to 45
129. 5:27seconds, avoiding arching your back.
130. 5:31Again, listen to how your body responds
131. 5:33. Some people start to shake, others
132. 5:36start to feel fatigue in all their
133. 5:38muscles, and still others experience
134. 5:40some back pain. But do not worry once
135. 5:43again, because your back remains still
136. 5:46and you are not causing any damage at
137. 5:48all. Pain does not mean damage, but
138. 5:51instead you are training those muscles
139. 5:53that will strengthen you and improve
140. 5:55your mitochondrial health. The third
141. 5:58exercise, still lying on your stomach,
142. 6:00either on the floor or on the bed,
143. 6:02raise your arms up and push them back
144. 6:04towards the ceiling, also lifting your
145. 6:07feet and contracting your glutes. As
146. 6:10you will immediately feel, all the
147. 6:12muscles in the back of your spine
148. 6:14contract, and this is the most
149. 6:16effective way to retrain those postural
150. 6:18muscles that will also improve your
151. 6:20kyphosis, making you appear
152. 6:21significantly taller and healthier than
153. 6:23you are today. These three exercises
154. 6:27not only have an immediate impact on
155. 6:29your daily abilities, but they also
156. 6:31have an impact on your longevity. Clear
157. 6:35studies have shown that people who can
158. 6:37lift themselves from a chair without
159. 6:39the help of their hands have a longer
160. 6:41life expectancy than those who need
161. 6:43their hands to get up. And other
162. 6:47studies have demonstrated that those
163. 6:49who possess sufficient hand grip
164. 6:50strength have a longer life expectancy
165. 6:52compared to those who, conversely, have
166. 6:54a much weaker grip. So let's move from
167. 6:57science to direct practice. On the one
168. 7:01hand, understanding what a person needs
169. 7:03to stay healthy, and on the other,
170. 7:05taking immediate action to bring that
171. 7:07person real and tangible benefits. Now,
172. 7:11if you want to have all the
173. 7:13step-by-step instructions to do the
174. 7:14first exercise, the chair exercise,
175. 7:16which you can do comfortably at home
176. 7:18and which trains all your legs, I have
177. 7:20already made a dedicated video where I
178. 7:22show you all the details to do it in
179. 7:24the best way. You can find this video
180. 7:27by clicking here above. However, there
181. 7:29is one thing I must emphasize before
182. 7:31you start this journey. Knowing what to
183. 7:34do is of little use if you do not first
184. 7:36measure your starting point. If you do
185. 7:40not measure your state of health and
186. 7:42the strength of your muscles today, you
187. 7:43could continue to do exercises, or not
188. 7:45do them, without knowing whether you
189. 7:47are improving or getting worse. The
190. 7:50tragedy, however, is that most people
191. 7:53only start taking action after they
192. 7:55have fallen or injured themselves. So I
193. 7:58decided to do something for you. I took
194. 8:01the three clearest and simplest tests
195. 8:03that we do at Almafisio on all our
196. 8:05patients to measure your biological and
197. 8:07muscular age. I took them and put them
198. 8:11all in a simple PDF that you can
199. 8:13download by clicking on the link below.
200. 8:16All you need is a chair, a stopwatch,
201. 8:18and 2 minutes of your time. The guide
202. 8:22is completely free, you can find it
203. 8:24below, download it now and take the
204. 8:26tests to discover your starting point
205. 8:28and your biological muscle age. You can
206. 8:32then begin an effective rehabilitation
207. 8:34program, so that in a few weeks or
208. 8:36months you can repeat the test again
209. 8:37and fully enjoy all the results.