The decline in muscle strength after middle age will lead to many health problems. Maji Sakashi, an expert responsible for the guidance and cultivation of various sports professionals, introduced simple and effective strength training methods and related knowledge suitable for middle and seniors in the Weekly Women's PRIME, so that middle and seniors who are not good at long-term exercise can also get started quickly.
Sakasa pointed out that the decline in muscle strength after middle age is a major problem. In addition to the daily busyness that reduces the opportunity for exercise, physical strength decline leads to easy fatigue, and the effect of muscle strength training will not appear immediately, making it difficult for people to maintain their strength. However, through muscle strength training, daily activities will become lighter, blood circulation will improve, and chronic fatigue will be relieved. Maintaining muscle strength is a necessary condition for enjoying life vigorously in the second half of life.
muscle mass reaches its peak at its peak at its 20s, and then it decreases at a rate of 0.5 to 1% each year, and at the age of 40, the muscle mass drops to 90% of the age of 20s. The decline in basic elimination promotes fat accumulation and increases the risk of middle-aged obesity and lifestyle. By the age of 60, muscle mass dropped to 70% of that of 20 years old.
Muscle reduction can aggravate the skeleton and bone burden, affect walking ability, increase the risk of care, and may suffer from "movement syndrome". Therefore, it is very wise to develop muscle strength training before it is too late. It is a critical period for 50 years old.
Generally speaking, when it comes to muscle strength training, most people will naturally think that it is hard and difficult. The muscle strength training advocated by Sakasu is not strict, and does not require special exercise ability. The key is to be relaxed: "These actions are simple and repeated, low in difficulty, and can be completed at home. People who are not good at exercise or have little experience are more likely to see the effect, and even those with high age can continue easily."
Muscular strength training can prevent cold, improve immune function, stabilize psychological state, and promote blood flow in the brain, which can help improve cognitive function. Sakasa especially recommends that summer exercises: "Basic lifting, body temperature adjustment function improves, making the body more heat-resistant. Higher muscle moisture content and increased muscle can help improve the body's water storage capacity and reduce the risk of water loss."
Walking cannot strengthen muscle strength. Excessive training is counterproductiveAbout 70% of the muscles in the human body are concentrated in the lower body. Modern people sit for a long time and walk less. The older they are, the more obvious the lower the muscle strength declines. When the lower body muscles decline, the body cannot support it and is prone to fall or fall. Some people often walk, but they cannot fully strengthen the lower body muscles by walking alone. Especially the speed muscles that are responsible for standing and climbing the stairs, and aerobic movements such as walking cannot be effectively used, so it is difficult to exercise. To effectively build muscle, you must undergo strength training or high-load exercise.
Sakasa recommends not to use heavy bare hands such as squats such as calves or calves, and there is no need to do it every day: "The more muscle training is, the better, too frequent is the opposite. Overly stimulating muscles will accumulate fatigue and cannot grow." After training, the body should be rested and take in sugar, protein and other nutrients to promote recovery. After the fatigue is eliminated, increase the training burden, so that the muscles can grow healthily.
The most effective training frequency is 48 to 72 hours apart, which is more effective than daily training, once every two or three days. The correct method and posture must be maintained when continuing. Muscle strength training is not too late at any time, and the muscle strength continues to lose, so the earlier it starts, the better.
Insufficient physical strength is not related. Muscle strength training suitable for middle- and high-age peopleSakasa introduced training that can be performed using home or work air files, which can effectively exercise even for generations without confidence in muscles and physical strength. It is not advisable to be strong in the early stages, and gradually increase the number of times after habits.
1. Floor stair training: train the strong and healthy legs that can walk all your life● 2-3 times a week, each time, the 1-2nd floor is a set of
stand in front of the stairs, step on the second level with your left foot. Keep your back straight, slightly forward, and use your left hip and thigh muscles to pull your body up as much as possible. After the double foot is combined, the right foot moves the same, and slowly moves up the floor along the left and right.
2. Squat: Efficiently squeezing the lower body and strengthening the core● 4 to 10 times per set
● Rest for 1 minute (up to 3 sets)
STEP1A stable chair with a backrest should have a certain sense of ease and not hard. Sitting cleanly, pulling both feet shoulder-to-back and pulling forward. Cross your hands on your chest, your back is straight, your body is in front of you, and your body weight falls on your feet.
STEP2
Step2
Stand up after 1 second of exhaling, and slowly squat down and return to its original position in 2 to 4 seconds of inhaling. Repeat 4 to 10 times to 1 set. After resting for 1 minute, you can make another set, up to 3 sets.
● Each set of 4 to 10 times
● Rest for 1 minute (up to 3 sets)
STEP1A chair with a backrest is prepared and fixed on the wall. Standing behind the chair, one foot apart, holding the backrest with both hands, and straightening the elbows and knees. Pay attention to the head and foot in a straight line. Cross your right ankle on your left ankle and stand up with the tip of your foot for 1 second.
STEP2
Putting air takes 1 second to raise the left foot and the tip of the foot and stand as much as possible, and slowly return to the original state after 2 to 4 seconds of inhaling air. Repeat 4 to 10 times and take a 1 minute rest and change your feet and make 3 sets of them.
A: It lasts for 2 months, and the change can be seen by the naked eye for about 3 months.
Many people give up muscle strength training in a short period of time, often because they cannot immediately feel the effect. In fact, muscle generation takes at least 1 month, and the effect is not easy to appear immediately. It was during this period that you could feel the improvement of physical strength, such as the staircases on the upper and lower floors becoming lighter and the items being carried lighter.
But the muscle mass increases slowly in the early stage. After this period, the muscles begin to grow, and the tightness feels obvious. Generally, the results will be seen in 2 to 3 months, and it is very important to continue working hard.
Q: What should I do after muscle strength training?A: The stretching effect is doubled immediately after training.
Muscles do not grow during training, but develop under parasympathetic neural advantages and relaxation. After training, the body changes from starting to rest, relaxing the muscles and stretching movements are very important.
Stretch and tighten the muscles to promote blood flow, help muscle synthesis during sleep, and accelerate the effect. Stretching also improves softness and makes correct posture easier to establish. Training and stretching should be carried out simultaneously.
Q: How old can I get if I gain 1 kg of muscle?A: It is not a dream to be young.
says that muscles lose about 1 kg every 10 years, which in turn increases muscle by 1 kg, just like being 10 years old. Muscle strength training is not only about body shaping, but also supports health and youth from the inside. The muscles after the swelling can protect the joints and bones, support the body, and prevent the decline of movement ability. It can also activate bone-producing cells, promote growth hormone secretion, and prevent bone relaxation. Muscle strength training can even help skin lift normally and prevent skin problems. It is a shortcoming for health and beauty.
Q: Are people who are not good at exercising more suitable for muscle training?A: The less good at running long, the easier it is to see results.
People who are good at long exercise often use whole body muscles to communicate without intention, which leads to dispersed muscle strength training and muscles become difficult to grow.
Those who are not good at long or lack experience are good at long single muscle movements and can effectively target targets. Moreover, novices will learn the correct posture and will not do long and over-the-top movements, so the effect is more significant. Without experience, it is very worth trying.