Strength training to strengthen the middle-aged-preventable diseases - the pharmaceutical industries

Strength training to strengthen the middle-aged-preventable diseases - the pharmaceutical industries

Middle-aged blessing prone, watching the women were busy all day to loose weight, men who from time to again unmoved. Because the surface of a body fat and aliasing, reason is the declining body muscle content, but also endanger health, so men in the middle age to old age or strength training should be strengthened. Muscle loss harmful to health Science statistics show that men age 20 to 40 muscle content changed little, but after 40 years of age started to decrease the rate of 1% per year; to a 60-year-old, male body muscle content of only about 75% of young . Do not underestimate this one percent, its hidden behind: First of all, men and basal metabolic rate will lead to lower external performance "of the road"; Secondly, muscle is the heart and other organs of the important part of its decline into men with heart high incidence of vascular disease, "accomplice"; 3 will result in decreased strength, and even felt up and down stairs difficult. General understanding of their muscles to the situation, sit-ups and push-ups by the method of testing. Warm-up 3 to 5 minutes, if both can be completed for each consecutive 20 to 30 times, then the situation of muscle compliance. Or, "on the staircase test method", that is usually used to walk a little faster than the speed of a continuous layer on the 40 steps. If 40 to 50 seconds, feeling relaxed, that muscle endurance is good, if you find it hard to show that the situation worse. Master the principles of strength training May be some middle-aged people may think that, often to running, playing baseball fitness on it. Aerobic exercise can improve heart and lung function, but to increase the strength of the quality of these movements is not enough. In order to enhance muscle strength, the middle-aged can be pulling power devices, lifting weights, doing push-ups, sit-ups, squats, etc., to strengthen the legs, back and arm muscle strength. Experts recommend doing strength training, they should follow the following principles: 1, attention to muscle soreness and sports injury prevention. Usually at the beginning of training, each exercise load should be relatively easy to repeat 10 to 12 times is appropriate, since gradually increased. Strength training 3 times a week. 2, the first large-muscle exercises, and then in small muscle group exercises. No matter what kind of exercises carried out, care should be fully stretched limbs. Each part of Exercise 2 to 3 groups. When practicing various instruments, each time not too long intermittent exercise. 3, to avoid suffocation. When such Dizziness , Arrhythmia, palpitation shortness of breath, chest pain Adverse reactions Should stop strength training. Hypertension Patients during strength training, because of attention to grasp the low-intensity, multiple number of principles. 4, we must persist in exercising muscle takes time accumulated. Abdominal exercises can prevent low back pain You know that abdominal muscle weakness would induce low back pain? As the weak abdominal muscles, abdominal bulge forward, the body center of gravity will move forward. To adapt to this change, increased lumbar protrusion, lower back muscles are pulled too easily cause fatigue, low back pain occurred functionality. So not only can strengthen the abdominal muscles exercise fitness body, but also enhance the stability of the spine, relieve back pain and so on. Abdominal sit-ups exercise the most simple way. If you start to do some middle-aged people more difficult, may do this action: supine, legs straight and close together, up, up close to the chest can also exercise the abdominal muscles. Air pedaling supine, the lower back close to the ground. Lift the leg slowly to pedal the bicycle movement; breath, raised his upper body, with the right elbow touching left knee, hold for 2 seconds, to restore; then left elbow touching right knee, the same 2 seconds , and then slowly return to starting position. Reverse volume supine abdominal, lower back close to the ground, hands on sides of body, legs up and Upper body 90 degrees, legs crossed and bend the knee, tighten the abdominal muscles, then exhale a little lift the buttocks, lower back slightly off the ground, 2 seconds, then slowly return to starting position.

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