Muscles are valuable tissues in the body, and as people age after the age of 30, their muscles will decrease year by year, their strength will also weaken, and their metabolic rate will also decrease.
Regular strength training can prevent muscle loss, inhibit fat accumulation, help you build a better body, and can slow down the rate of aging.
So, how does strength training fight aging?
1. Strength training can promote blood circulation, strengthen the body's metabolism, and help the discharge of waste, which helps to reduce toxins, improve self-immunity, and play a role in delaying aging.
2. Strength training can promote calcium absorption, help you improve bone density, and prevent osteoporosis. Bone loss increases as we age, and strength training can help prevent this and help you stay young.
3. Strength training can improve cardiopulmonary function and endurance, strengthen the body's oxygen uptake, help you reduce respiratory diseases and cardiovascular diseases, and improve your health index.
4. Strength training can improve body stability, improve balance, create a better body image, and also improve the strength level, so that you can maintain abundant physical fitness and vigorous energy.
How do I schedule strength training?
For middle-aged people, we should start with low-weight or bodyweight training to learn the correct force of movements, so that the muscles can be better stimulated, and the chance of injury can also be reduced.
It is recommended that you start with compound movements, such as: push-ups, bench presses, deadlifts, squats, goat push-ups, pull-ups and other movements, which can drive the development of multiple muscle groups in the body, increase muscle gain efficiency, and increase basal metabolic value, improve obesity, and help build a youthful body and a firm body.
However, strength training does not require daily exercise, and the target muscle group needs to rest for 2-3 days after workouts to allow the muscles to repair and grow, and then start the second round of training.
In terms of diet, you can supplement high-quality protein, such as chicken breast, fish, shrimp, eggs and other foods, which can supplement the body with amino acids and promote muscle synthesis and repair.
The following is a set of strength training movements, which can be exercised once every 2-3 days to effectively improve muscle mass.
Movement 1: Squat
Movement 2: Dumbbell single-leg deadlift
Movement 3: Bulgarian squat
Movement 4: Side lunge
Each movement is performed 15 times, 4-5 sets are performed, and the rest between movements is about 45 seconds.