- Noelle McKenzie is a personal trainer who says she returned the biological age from 39 to 35.
- She helps her customers exercise life to live long and healthy lives.
- McKenzie focuses on movement, cardio and strength training.
A personal trainer who says she turned the biological age from 39 to 35 shared how she trains her customers to help them live long and healthy lives.
Noelle McKenzie, a New York City -based Edge Personal Coach Co -Trainer, has included in her training tests that they measure how well a person is aging, or “biological age”.
Biological age is an assessment of the health of cells, tissues and organs, but there is no definition or way agreed to measure it, in part because we do not know what is “normal” for different ages.
But McKenzie finds her a useful guide to understanding what she and her customers should work for.
According to data from its smart rate of propaays, its bone density, body fat, water weight and muscle mass distribution are similar to that of a 35-year-old.
To prove the biological age of its clients, it often combines smart degree results with data on aspects of longer living fitness, such as muscle strength, cardiovascular health and functional ability.
She notes how long customers can stand on one leg, stay in a low collection position and hang on a bar, and how much push they can do in a minute and how far they can run in 12 minutes.
Research suggests that the worst muscle strength, for example, is associated with a higher risks of elderly adults dying, while syllable strength is associated with better health.
McKenzie says she uses biological age tests to adjust her clients’ workouts. Noelle McKenzie
“Biological age essentially tells you how fast your body is getting old,” she said. “A lower biological era tells me that your training and living habits are well rounded.”
These are the three fields of fitness she works with customers to reduce their biological ages and improve their longevity.
1) improve movement and range of movement
If a customer is mostly sedentary, McKenzie starts “slow and steady”, and works by helping them make daily moves as easily as possible, including abduction of things from above, getting up from a chairs and walking.
It also looks at the shape of customers to ensure that they are not setting extra stress on their joints when exercising.
“I want to bring people to a place where it is difficult for them to practice bad shape because their bodies are so accustomed to moving the way they should do,” she said.
2) Do the most difficult training
A review of the 2022 research, published in the British Journal of Sports Medicine, found that for healthy adults, 30 to 60 minutes a week of muscle strengthening activity was associated with a 10-17% lower risk of death from diseases Chronic such as cardiovascular disease, cancer and diabetes.
McKenzie encourages clients to build their strength. Noelle McKenzie
McKenzie does training on the strength of the whole body with its clients, focusing on functional movements, which imitate what we do in regular life, such as keeping food items or getting things from the ground. For example, it may include the carrier of a farmer or a hanging from an attractive tape to improve the force of a client’s syllable so that they can carry heavy things every day.
It also follows a progressive pattern, means that its customers are improved in some way every week, whether by increasing the weight they raise, adding more groups, or reducing the recovery time between exercises.
Muscle construction is great for longevity. Among other benefits, it can help prevent sarcopenia, or loss of muscle mass at older age, which can make it harder to do daily tasks.
3) Make two types of cardio
McKenzie encourages her customers to build two types of cardio in their routines: two cardio and interval areas.
The two -cardio area is exercising at a low intensity so that your heartbeat can stay low, or hold a rhythm where you can have a conversation without feeling from breath.
McKenzie recommends that her customers walk for 30 to 40 minutes at a fast pace every day as an easy way to achieve this.
It also tries to improve its customers VO2 Max, which is a measure of how well the heart performs during training. A higher maximum of VO2 means you have better durability and has been associated with living longer.
McKenzie has clients who do interval training, which includes alternative periods of high -intensity and vacation exercises to improve VO2 Max and their overall sustainability.