Research has found that strength exercise can enhance the body's ability to degrade food and stabilize blood sugar
Report from our newspaper (Reporter Wu Junyi) When doing exercise, many elderly people and women choose aerobic exercise such as walking, jogging, doing exercises, Tai Chi, etc. The characteristics are that the intensity is not too high and the duration is long, and they avoid lifting dumbbells, I use barbells and play some strength and bodybuilding equipment, thinking that they are "intense sports" only played by macho men. However, research has found that strength exercise is beneficial to nutritional metabolism. Sports experts believe that this type of exercise can protect human joints and prevent osteoporosis, and is of great significance to the elderly and women. However, attention should be paid to avoiding extreme loads and excessive exertion during exercise.
Strength exercise can prevent the elderly from falling
A study published in the American Journal of Sports Science and Medicine found that people who performed both aerobic exercise and strength training consumed fewer calories per day than those who only performed aerobic exercise. Strength training improves the body's ability to break down food, stabilizes blood sugar, and appears to increase feelings of fullness—factors that reduce cravings for sugary foods.
Strength training is a process of muscle breakdown, rest and rebuilding. Dr. Vanessa Rice, an exercise physiologist at the Australian Catholic University, said that when you lift weights, the protein in the muscles is broken down, and the body's metabolism accelerates within the next 24 hours. After the consumed protein is restored, the muscles increase in size and become Stronger.
Strength training can not only help you gain a good figure, but also improve your sports function and protect your joints from wear and tear. Rice believes that sitting against a desk all day long will lead to a hunched posture, increase the load on the spine, and lead to osteoarthritis and small joint wear and strain. Strength exercise can maintain a straight posture and reduce injuries, which is of greater significance to the elderly. —Research has found that strength training can prevent falls in the elderly. For women, strength training is also important in preventing osteoporosis.
Exercise 3 major muscle groups every week
Guangzhou bodybuilding coach Sun Zhilin believes that the earlier you start strength training, the better, and it is beneficial to start at any age. He recommends strength training three times a week, targeting different major muscle groups, such as chest, back and leg muscles. Take time to warm up and cool down before and after exercising. To avoid injury, active stretching should be done before exercise and static stretching should be done after exercise, for about 5 minutes each.
Old man:
Chest training on Monday:Supine dumbbell press 8 to 15 times. Essentials: Lie on your back on a stool, hold dumbbells on both sides of your chest with both hands, lift them hard, then slowly lower them until the angle between your upper and lower arms is less than 90 degrees, and then push them up again.
Back training on Wednesday: 10 to 15 dumbbell deadlifts. Essentials: Hold dumbbells in both hands, stand with your legs shoulder-width apart, keep the angle between the big and small legs at 120 degrees, lift your chest and retract your abdomen, and when your upper body slowly drops to parallel to the ground, pull up the dumbbells hard until your body is completely straight. The muscles of the whole body must be kept tense throughout the exercise, and the dumbbells must be kept close to the body.
Leg training on Friday: 6-15 weight squats. Essentials: Hold dumbbells in both hands, stand with your legs shoulder-width apart, raise your chest and retract your abdomen, squat until your thighs are parallel to the ground, and stand up with strength.
Woman:
Chest training on Monday: 8 to 12 reps of dumbbell flyes. Essentials: Lie on your back on the ground or a stool, hold dumbbells in both hands on both sides of your chest, face your fists inward, slowly spread your upper arms until they are parallel to the ground, and then pinch them in the middle, just like hugging your lover.
Low back training on Wednesday: Goat stand up 12 to 15 times. Essentials: Stand with your legs shoulder-width apart, cross your hands behind your head, straighten your upper body and lower it until it is parallel to the ground, and lift it up until you stand straight.
Leg and butt training on Friday: 10 to 15 straight-leg deadlifts. Essentials: Hold dumbbells or barbells in both hands, stand with your legs shoulder-width apart, keep your legs straight, lift your chest and retract your abdomen, slowly lower your upper body to parallel or lower than the ground, and pull up the dumbbells or barbells until your body is completely straight.