How to slowly nourish muscle strength? The American Sports Medicine Association recommends 4 types of sports to fight sarcopenia

Although many people now have sports habits, you can see people full of sports in the morning park, but most of them are shook hands, slapping and walking. The three major sports problems, including irregular sports, low strength, and single projects, are one of the reasons why we aging prematurely.

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1. Only when you think of it, you can move

The latest "Sports Current Survey" released by the Sports Department found that the regular sports population in Taiwan is 33. six%. From age to age, the proportion of retirees over the age of 65 has a regular sports activity, but only about two percent of them have regular sports habits in middle age between the ages of 30 and 65 who are still fighting in their careers.

2. Low sports strength

Taiwanese people have low sports strength, and they do not like sweating or gasping. From the perspective of sports strength, when choosing sports, you will sweat and breathe. As your age drops like a steep slope, about half of the 20-year-olds choose this sports strength, but people in their fifties found that almost one in every three talents (three six. one%).

3. Sports partial eclipse

According to the "Survey Current Survey", the most common exercise that Taiwanese people do is walking (55.2%), followed by jogging (21.6%), and the third is mountain climbing (13.2%); the following items such as basketball and yoga have all fallen below 10%. Walking is a good exercise, but it cannot resist the ruthless loss of muscles.

He Li'an, a sports doctor at the Springfield University in the United States, believes that muscle strength training in middle-aged and elderly people is urgent, because muscle strength deterioration increases the difficulty of exercise, thereby reducing the intention to exercise, which also causes a decline in muscle strength. This is "a more and more serious malicious cycle once it starts. To prevent degeneration, sufficient stimulation strength must be effective."

After three months of retraining, you can feel muscle gain

Some people say that the purpose of running is to nourish yourself, so you don’t need to be so tired, just be motivated and relaxed. Some people also say that the doctor says that knees are useless, so you should avoid exercising to the knees. Some people also say that they were injured when playing basketball in high school, so they couldn't stand their waists and couldn't move.

There are also many people who are afraid that their muscle strength will be so "strong" and will they suffer? In fact, muscle strength exercise is not just for bodybuilding players, sportsmen or the male protagonist in the action film. The middle-aged and elderly people are the ones who can benefit from muscle strength exercise. Many studies have proven that muscle strength can be built after three months of weight training.

However, muscle strength training after middle age requires more emphasis on functional muscle strength training than training that pursues fitness lines and explosive power. What is functional muscle strength? In fact, it is the muscle strength and endurance required for movement that we use every day, such as walking, squatting down to lift heavy objects, pushing heavy doors, or just standing up and sitting down from a chair. No matter how old you are, these training can help your daily activities, not just muscles that look majestic and have lines.

When training functional muscle strength, you usually use your own body to do free-hand training, which is less dependent on equipment and can avoid injuries. It not only avoids sports injuries, but also includes accidental injuries in daily life.

There are so many exercises, which one can really fight sarcopenia?

The American College of Sports Medicine (ACSM) suggests the following suggestions for middle-aged and elderly people to start basic sports. You don’t need to go to the gym or special equipment.

1. Resistance movement: that is, training muscle strength, including bare hands and the use of resistance sports equipment. If you have not done any resistance training, it is best to find a coach or ask for guidance at the beginning. The correct posture can prevent sports injuries. Sports types include bare hands and instrumental exercise.

2. Endurance exercise: It is a movement that can improve the heart rhythm and strengthen breathing. Through endurance exercise, oxygen can be efficiently sent to all parts of the body. Such as: riding bicycles or fixed indoor pedals, jogging, brisk walking, swimming or water sports.

3. Flexibility: It can help you become more flexible in your body, and it can also eliminate the fatigue caused by muscles and tightness. Such as: stretch, taiyang, yoga, Pilates, etc.

4. Balanced movement: Improving the ability to maintain balance can help you reduce the risk of falling. For example: stand on a single foot or stand with a foot, stand with a tip of a foot, etc.

Before running, please test and understand your body's condition before determining the appropriate sports strength. If you cannot pass the test, you will practice the test version for a month and lay a solid foundation before you can enter the next stage of the initial and advanced practice.

(This article is excerpted from "Slow-Healing Functional Muscle Strength" published by Tianxia Magazine)

● Muscle Strength Testing

● Balance tests and watch

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