After entering middle age, people will have the feeling that when walking, the legs are not as light as before; doing housework, arms and legs often feel boring ... Li Jingxin, director of the Department of Extra-Bone Diseases of the Municipal Hospital of Traditional Chinese Medicine, said After the human body reaches the age of 50 , the muscle storage will quickly decline and the muscle strength will gradually weaken. If you are now 50 years old, you have to pay great attention to fitness exercise, pay attention to storing muscles, otherwise a variety of diseases will find you!
Negative effects of not storing muscles in time
Li Jingxin, director of the Department of Extra-Bone Diseases of the Municipal Hospital of Traditional Chinese Medicine, said that the storage of human muscles may affect blood circulation and bone health. Therefore, middle-aged people need to " storage " muscles, and even say that saving money is worse than " preserving muscles. " If you do not store your muscles in time, it is likely to have the following negative effects:
Body obesity: When people reach middle age, the basal metabolic rate of maintaining human survival will decrease year by year, calorie consumption will be reduced, obesity will occur, and the blood supply to the heart will be greatly burdened, even leading to high blood fat and high blood pressure. In order to prevent this, in addition to controlling the diet, increasing muscle tissue and consuming more calories is the most effective way to increase the basal metabolic rate.
Poor blood flow: Blood is transported into the blood vessels through the contraction of the heart, and then flows throughout the body. But the capillaries are everywhere in the body, so that the blood is returned to the heart, and the strength of the heart alone is " small and thin. " In particular, the calf and the lower part of the human body " second heart " are farthest from the heart. If the muscles are underdeveloped and the contraction force is insufficient, the blood vessels cannot be effectively pressed to make the blood rise and return to the heart smoothly.
Harmful bones: When people reach middle age, bones are inevitably lost. To maintain bone health, in addition to calcium, you should also exercise your muscles. On the one hand, muscles can protect the bones, such as a lot of muscles around the knee joints, which play an important supporting role. If these muscles decline, the strength to support the body's weight is not enough, the knee joint burden will be aggravated, become unstable, and often feel knee pain. On the other hand, increasing muscle exercise can delay bone loss, increase calcium absorption, and help prevent osteoporosis.
The importance of " storing muscles "
Director Li Jingxin said that muscle is the second " heart " of the human body. Muscle and strength are not only important for athletes. Any activity of the human body cannot be separated from the contraction strength of muscles. It maintains the basic living ability of the human body. Muscle is a guard against joint pain. The bones are like pieces of bricks. The joints between the blocks and the blocks are the joints. They can be put up, fixed, and not scattered. The muscles and the joints are mainly around. ligament. Therefore, in order to stabilize the joints, it is necessary to train the muscles around the joints. When the muscles are strong, they can protect the joints and prevent various joint pains. In terms of the knee joint, there are a lot of muscles around it that help the knee joint to support. If these muscles decline, the strength to support the body's weight will be insufficient, the knee joint will become unstable, and people will feel knee pain. Some middle-aged or elderly people who are inactive for a long time often have low back pain. An important reason for this phenomenon is the lack of exercise for a long time, which causes the muscles of the lower back muscles to shrink, the strength to drop, and the joints of the lower back can not be well fixed, thereby causing problems such as dislocation of the small joints and prolapse of the intervertebral disc.
Muscle is the patron saint of bone health: The World Health Organization has classified osteoporosis with diabetes and cardiovascular disease as the three major killers of the health of the elderly. Therefore, protecting bones and increasing bone density is an important part of protecting people's health. The bones are wrapped in muscles, the muscles are strong, and the bones are better protected in case of accidents. More importantly, the resistance exercise that increases muscle strength can increase the bone density of young people, delay the loss of bone mass in middle-aged and elderly people, help bone health, and prevent osteoporosis. When people are old and old, the muscle strength of the elderly's legs is lost, which will result in unstable support, inconvenient walking, and even falling. A fracture or brain accident caused by a fall is one of the causes of death in the elderly. Practicing muscle strength can improve balance, coordination and agility, all of which enhance everyday life.
Muscle is a factory that consumes blood sugar: At present, diabetes has become one of the most prevalent diseases in the world, ranking third only after cardiovascular and cerebrovascular diseases and tumors. People with diabetes know that exercise is an important means of treating diabetes. In the past, people who think that diabetes are mainly doing some aerobic exercise such as jogging and walking. However, in recent years, the American College of Sports Medicine has recommended that diabetics increase their strength in muscle growth.
Muscle is the largest glucose reservoir in the body and the largest glucose consumption plant in the body, so it is important to regulate blood sugar. The stronger the muscle, the greater its energy metabolism, and the stronger its ability to consume the " sugar " in the body. On the other hand, insulin wants to play a role and is inseparable from the " main battlefield " of muscle tissue. The high muscle mass can increase the metabolic efficiency of insulin and treat more glucose, which can reduce the risk of type 2 diabetes to a certain extent. Muscle volume shrinks and function is reduced, which also affects the ability to regulate blood sugar. The occurrence of many type 2 diabetes is also related to the decline of muscle. Therefore, the role of exercise strong muscles also helps improve blood sugar regulation.
Muscle is the umbrella of the body. After the fracture, most people feel that the joints around the fracture are not as active as before, and some even have swelling and deformity. If proper muscle function is exercised at the beginning, this can completely avoid the repeated muscles of the injured limb. The contraction activity can strengthen the longitudinal compression force of the fracture, the fracture gap becomes smaller, the fracture part is more stable, and the nutrition of the fracture part can be improved. The enhancement of the fracture end bone ability promotes the fracture healing. The purpose of functional exercise is to promote blood circulation of the affected limb, eliminate swelling and prevent muscle atrophy. The main form of exercise is the rhythmic contraction and relaxation of the muscles. The upper limbs can be clenched, cantilevered, and shoulder-lifted, so that the entire upper limb muscles contract and relax. The lower extremities can make the ankle joint dorsiflex, the quadriceps contract, and the whole lower limbs force, then relax, and gradually proceed gradually.
The best trick to " storing muscles "
Director Li Jingxin reminded that middle-aged people should know how to store muscles for health. For those who have not exercised for a long time, you can start with a small and simple way to combine aerobic exercise with anaerobic exercise, such as walking, jogging, swimming, etc., to meet the muscle needs for oxygen, Anaerobic exercise such as dumbbells, push-ups, and sit-ups can increase muscle mass and prevent it from decaying.
It should be reminded that when a certain part of the muscle is used for a long time, there will be sputum and pain, so it is necessary to take appropriate rest to avoid aggravating the damage. In addition, it is necessary to add protein-rich foods to the diet, such as fish, poultry, eggs, beans, etc. In actual training, the training of muscle volume, strength and endurance is to be taken care of. You should choose the training and nutrition that suits you best for your goals.
Increase muscle strength: Step-by-step maximum load training increases myofibrils. Since the number of muscle cells is constant since birth, the strength of the muscle is determined, mainly the amount of myofibrils in each muscle cell. Myofibrillar is a structural protein in cells that cannot be directly imported from outside the cell and can only be synthesized in cells. Simply put, when training with near maximum load, the original myofibrils can hardly withstand the load, thus stimulating the cells on the muscle fibers to start the protein synthesis system during the recovery phase, synthesizing more myofibrils for the next This can be used as the load, which is called the over-compensation phenomenon. Repeated maximal load stimulation - myofibrillar synthesis compensated - restimative - recompensated, resulting in an increase in the number of myofibrils and muscle strength. This is also the principle of gradual progress. An increase in myofibrils also leads to an increase in muscle volume.
Enhance muscle endurance: Step-by-step medium-intensity continuous aerobic endurance exercise promotes fat transfer in the body, and endurance exercise promotes the transfer of subcutaneous fat to intramuscular fat. The efficiency and extent of the transfer are related to the manner, intensity, length of time and training status of the exercise. It is generally believed that a gradual, medium-intensity continuous aerobic endurance exercise ( such as long-distance running or cycling ) works better.
Enhance leg muscle exercise: Perform more body-based exercise methods. People often say that the older the child, the weaker the leg. However, in the various muscle exercises, special attention should be paid to the muscle strength of the legs. Because a person's athletic ability depends mainly on the legs, weak legs can cause people to gradually lose their ability to exercise, and it is difficult to maintain health.
In addition, the exercise of breathing and circulatory system is mainly determined by the strength of the legs. Because the above-mentioned body-based exercise mode is too small, the location is also limited, and the strength of the visceral capacity cannot be achieved.
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