What are the specific exercises she recommends?

Gabrielle Lyon emphasizes the need for a structured resistance training routine to optimize skeletal muscle health, including specific exercises and training approaches:

Specific Exercises:

1. Leg Exercises:

   • Leg extensions
   • Leg curls
   • Hack squats
   • Leg presses 1.

2. Upper Body Exercises:

   • Lat pull-downs (with a supported back)
   • Rows (supported rows) 1.

These exercises focus on maintaining type two muscle fibers, which are crucial for strength and hypertrophy, particularly as we age.

General Training Recommendations:

1. Progressive Resistance Training:

   • Starting with body weight and progressing to weights or bands is critical. Resistance training is essential for everyone, starting with at least two days a week and advancing to three, depending on the intensity and volume of the workouts 2.

2. Balance and Safety:

   • Use of machines or cables to prevent tendon injuries, common in older adults. Machine exercises can help maintain both muscle and tendon health, reducing injury risks 1.

3. Incorporate HIIT:

   • Lyon recommends high-intensity interval training (HIIT) over steady-state cardio due to its effectiveness in a shorter time frame 2.

These strategies emphasize building and maintaining muscle mass, improving glucose disposal, and enhancing overall longevity.