The reason is simple: insufficient muscle mass.
Muscles can directly protect bones and joints, reduce injuries and make reactions more sensitive. Moreover, muscles burn five times as much calories as fat. People with muscles can improve metabolism and reduce fat, just like holding a fat burner to maintain their posture.
Therefore, not only young men need to practice muscles, but everyone must take muscle strength training seriously.
Chen Siyuan, an attending physician in the Department of Rehabilitation, National Taiwan University Hospital, pointed out that muscle strength training can enhance the activity of lean body mass and contribute to glucose metabolism in the body. Foreign studies have pointed out that the better the performance of muscle strength and endurance, the lower the mortality rate. If you want to be young and prevent aging, you must continue to do resistance exercise, that is, train for specific muscle weight, maintain muscle strength and improve muscle function.
Many people think that weight-bearing training is to lift dumbbells and worry about becoming a bodybuilder or a lady. In fact, muscle training is to increase muscle mass and bone density, improve the ability of muscle use, and effectively avoid osteoporosis or muscle loss.
The American Journal of Sports Medicine and Science found that resistance training for the elderly can improve muscle strength by 24 ~ 33%. The point is that you are not old, so start training now.
Looking back on 1995, the exercise suggestions of American Sports Medicine Association and American Heart Association show that the importance of muscle endurance is limited, but the latest version clearly points out that muscle strength training is at least two days a week. In addition to muscle strength training, exercise should also include stretching and aerobic exercise for more than 0/50 minutes per week. Older people over the age of 65 should also take part in balance sports such as tiptoe and one-legged walking.
Aerobic exercise, such as jogging, brisk walking and cycling, is the most common. Stretching before and after exercise is common sense, but resistance and muscle strength training are often ignored.
In recent years, weight training, such as kettle bell exercise or TRX suspension resistance training, or intermittent muscle strength training, such as tabata 4-minute exercise and 7-minute exercise, has become popular. It is a powerful muscle strength training, which can make people gain muscle and burn fat. Middle-aged and elderly people, people with poor muscle strength, people with heart disease and people without exercise habits are not suitable for this kind of high-intensity training, so we should start with simple muscle training.
Deng, coach of Curves Women's 30 Minutes Fitness Center, said: "Muscles are sleeping, but now they must wake up first. Regular muscle training, although there is no obvious increase in muscle mass, can improve the ability of muscle use. It's obvious that it's not so hard just by taking the stairs.
Before you start muscle training, don't forget to do dynamic stretching such as sitting forward, lifting your legs high or walking fast, and lift your legs in three steps to make your body sweat and get hot, so it's not easy to cramp.
Remember to close the exercise after exercise and stretch the lower limbs, back, pectoralis major and shoulders. Avoid muscle aches and sports injuries by stretching your hands upward and lunging your arms up.
Deng urged that the intensity of action should be gradual, not too fast. The most important thing is to avoid holding your breath during muscle strength training, keep breathing normally, exhale when exerting strength, and inhale when relaxing, otherwise your blood pressure will easily rise and cause accidents.
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