Although the medical profession has been advocating the benefits of retraining for middle-aged and elderly people in recent years, there are still many people who are afraid of weight-bearing training. In addition to thinking that they will get hurt, a large number of people think that they are too old to pursue the physique of young people. In fact, many uncles and aunts in their fifties and sixties in Taiwan Province Province have devoted themselves to the field of fitness, and the more they practice, the healthier they become. American research also confirms that the elderly can exercise as healthily as the young!
Young people who use the same training methods are tested together with the elderly.
The University of Colorado found 18 subjects, with 10 people aged 18-35 years and 8 people aged 50-70 years. In the eight-week training, it is divided into two stages: the first four weeks are low intensity, 45-60 minutes each time, 3-4 days a week; High intensity around the back, exercise for 60-75 minutes each time, 5 days a week. Before and after the test, subjects need to test cardiopulmonary function, muscle strength, body composition and softness.
Training is based on ACE-IFT model for function, resistance and cardiopulmonary training, that is, the sports training model proposed by American Sports Committee, which includes the following four training stages: stability training and activity training, sports training, weight-bearing training and sports performance training.
The test results came out, and both sides made obvious progress.
Among them, cardiopulmonary training is divided into low intensity and high intensity. Subjects are generally required to test while talking. Xie, the fitness coach of ACE-CPT, explained that low-intensity cardio-pulmonary exercise can be carried out while talking, but it can't continue, so you need to breathe in the middle of the sentence. Those who are stronger can't speak normally, and they have to keep breathing for a sentence or two. Two months later, the two sides made remarkable progress in various tests.
If you don't tie a chicken at the age of 60, you can carry 40 kilograms after three months of training.
Coach Xie Jihong shared that there is no physical difference between healthy old people and young people. As long as they are willing to invest in training, elders aged 50-70 can also practice as healthy and strong as young people. Liu Dage, a 60-year-old self-leader, has been training for three months, and he can't hold a 5 kg dumbbell stably. Now he can squat with a 40 kg barbell on his back. Liu Dage himself said that his spirit and physical strength have improved significantly. Just like many competitions in China today, the players in the evergreen group even performed better than you sitting in front of the screen now. Xie called on all men, women and children to exercise quickly for their healthy bodies!
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