You should be practicing weights for a lot of reasons; the words to be written may be another completely different book. During the growth process of many people, "re-training" may be something that must be done in the sports class of stud...
You should be practicing weights for a lot of reasons; the words to be written may be another completely different book. During the growth process of many people, "re-training" may be something that must be done in the sports class of students, or because our competitors are practicing, we have to practice. In addition, most people do not consider doing weight training.
Now we know that retraining not only involves training muscles, but also has an impact on the most basic cell-level cell-level in the human body. As we grow older, some structural changes have occurred in the cell level, which has brought huge challenges to the lives of the Lege race. This often makes people feel that it is inevitable, but whether you believe it or not, we can still do something to reduce the aging of the cells in the body.
Once you have passed forty years old, most people have signs of aging, which can be mainly divided into the following elements:
● Accuracy● Speed
● Activities Range
● Endurance
● Coordination
● Stability
● Strength
● Flexibility
● All aspects of the body affect our daily life. As we grow older, whether our ability to independently complete various daily activities depends on the weakness of the above body characteristics. In fact, too low activity will gradually lead to degeneration, which may eventually make the body very fragile.
This fragile state is caused by dysfunction of daily activities, and the body will be easily injured. This is also related to "sarcopenia". The term "sarcopenia" refers to too little muscle mass, which causes dysfunction of daily activities. After getting older, muscle mass is easily lost.
The bad news has been heard, and now we are looking at good news: resistance training can immediately prevent the aging of the body inside and outside, and will continue to bring various good changes. It is like your spring of youth, causing changes in your body outside and outside.
The immediate effect of weight training● Stable blood sugar — Movement can help your body adjust blood sugar concentration. There are many benefits, but the most important thing is that blood sugar will not affect your physiological function, and your body will have a relatively stable source of energy.● Increase the hormone &mdash of "feeling happy"; these hormones, such as adrenaline and noradrenaline, are stimulated by movement, providing you with real-time energy and revitalizing your mood.
● Improve sleep — Studies have shown that regular exercise can help improve sleep quality in all ages, especially in the morning exercise, which has the best effect.
● Increase your new Chen Daihui — Adding new Chen Daihui is very helpful for weight loss. If "weight loss" is the goal you are working hard to achieve, adding new Chen Daihui also means burning more calories in daily activities.
● Reduce blood pressure by — It is normal to be diagnosed with hypertension after getting older. We ourselves or our friends with aged body have this problem, but whether in the short term or long term, exercise can help control blood pressure.
● Reduce pain in the inflammatory state; If you feel pain when you just start exercising, this training may not be as good as you expected, but when you continue to strengthen the muscles around the sync period, you can improve the pain within two weeks of starting the training. Additionally, when you are exercising, more blood flows to the muscles and the links, which also helps reduce pain and stiffness.
Long-term effects of weight trainingAs time goes by, training can improve almost every function of the body, and it can improve without doing too much training. One of the most important benefits of training is “more protection” rather than those easily visible goals, such as weight reduction.
In fact, many of the benefits we gain from training are difficult to observe or measure, and because of this, it is sometimes difficult to find training motivation, even if we know that training is good for the body and mind.
Cardiovascular functionFor people with irregular exercise, cardiovascular function will decline with age. Cardiovascular function involves how much blood your heart sends to the body and how much oxygen can be sent to the muscles. Training can improve your mental performance, which means that you can not only do more things, but also protect your mental health and make you feel good.
Improving lung capacity and respiratory strengthYour breathing efficiency will decrease with age, partly due to deterioration in the spine in the spine, which affects the muscles around your lungs. This means your lung capacity will become smaller, and you may never have realized it. Exercise can help you reduce the speed of spinal degeneration and make your breathing easier.
Hemopressure ControlHemopressure increases with age, and some studies have shown that about 75% of people over the age of seventy in the United States suffer from hypertension.
The good news is: Studies have shown that the exercise ability of middle-aged and elderly people is a very strong prediction indicator, that is, a person's exercise ability is closely related to chronic diseases such as hypertension. If the leucorrhea suffers from hypertension, it may cause heart disease, medium wind and other problems. Another good news is that all exercise training has the effect of suppressing blood pressure, so even walking a few more minutes a day can cause changes.
Muscle strength and enduranceNow, we are going to talk about the real benefits of training! Because it may be difficult for you to feel changes in cardiovascular function or lung capacity, but you can definitely feel that you are stronger or healthier after training.
Everyone knows that strength and endurance decrease with age, and the loss of muscle function is usually caused by loss of muscle mass. The key point is: If a person in his thirties to seventies sits for a long time, his muscle mass will drop by about 22 to 23%.
Reduced muscle mass can lead to balance problems, difficulty walking, slow reactions (think whether you can stand firm in time when you fall or slip), and fat increase, which can easily lead to prediabetes.
However, this does not necessarily happen to the Legacy. Researchers have found that strength training can solve age-related muscle decline. Even just adding two pounds of muscle (about 0.9 kg) can have a huge impact, and training will change no matter how old you are.
Reduce inflammationIn recent years, you may have heard that scientists have discovered the impact of "inflammatory" on the body. When the body is in inflammation for a long time, it increases the risk of chronic diseases and may change the body's response and recovery to infection, injury, surgery or cancer.
There are some common habit problems among the aged people (such as sitting for a long time), which can increase the inflammation in the body and may further lead to overweight or obesity. The reason is that when you get older, you will get inflammation or other related pain, which will make it more difficult to move around. In order to protect yourself, your aged friends have been living a life of sitting for a long time. As a result, the inflammation and pain become more severe and the movement becomes more difficult, so they enter the vicious circle.
Strength training can help friends with aged reduce inflammation and prevent them from falling into such a cycle.
A softer bodyYou may not usually think about how soft your body is, but you need to know that tight muscles have a great impact on the function and feeling of the body. Softness is used in daily life, such as placing a shoe strap, grabbing something from a taller bookcase, sitting on the floor and folding clothes or turning around looking behind while driving.
Softness not only helps maintain a good posture and circulation system, but also helps us to relieve stress and pain (think stretching or yoga), it gives us a better sense of balance and prevents injuries.
Over the years, our muscles will become smaller and lose some muscle fiber, the tendons will lose moisture, and the softness will decrease. This is what causes us to feel stiff, especially when we wake up in the morning, the stiffness will be particularly obvious.
Softness can be improved simultaneously through stretching and strength training. After the softness improves, not only will the body's flexibility improve and the range of activities increase, but it can also make everything in daily life easier.
Activation of the brainSports and strength training will not only help your body and quality of life, but will also have protective effects on the brain, which may be beyond your expectations. The following effects can be achieved through exercise:
● Prevent or reduce mental illnesses such as depression, Alzheimer's disease, and Parkinson's disease.● Relax and relieve — Exercise can reduce body pressure hormones and stimulate the production of "well-sensing" chemical substances in the brain. It means that your brain will produce natural pain relief and good mood medicine.
● Improve brain function; Friends who are in training will be more efficient in handling various information in life than those who are not active.
● More dynamic— When we complete something, we will be satisfied with ourselves, feel stronger and more self-controlled, and increase self-confidence and self-efficacy.
● Better integrate into society; when you become stronger and more powerful and have more things to do, you can go out of the family and participate in social operations and connect with other communities. This will give us a sense of dissatisfaction, and this is more cost-effective than chemical substances in the brain that can make you "feel well".
● Stronger adaptability; Strong body and mind can help you respond to various changes in life, such as retirement, death of a friend or family, health problems, etc.
So how many exercises do you need to do to achieve the above effects? I recommend that you train for about 10 to 30 minutes a day, and everyone should do it every day. Just spend a little time to help you improve your brain, cardiovascular system, respiratory system, sleep, weight management, blood sugar, energy, emotion, strength, sex life and endurance. In addition to these practical help, you can also become more confident, energetic and independent mentally. Isn't the time for exercise or training much better than staying in a doctor's office? That's definitely the case!
※ This article is excerpted from "The First Book of Training in the Power of the Lege Clan"."The First Book of Training in the Power of the Lege Clan"
Author: Peggy. Vina
Translator: Xu Guofeng
Publisher: Face
Publication date: 2023/02/02