In the article a few days ago, the Suo team popularized science: fitness activates longevity genes, but "bodybuilding-style fitness" in the narrow sense is not the right way, but may aggravate aging.
Please click: Exercise muscles to activate anti-aging genes?Yes!But don't ignore 2 factors!Otherwise, you will grow old faster!(90% of them are wrong)
Recently, the team just happened to provide guidance on health, nutrition, and anti-aging to entrepreneurs.
So today, we will continue to expand and explain 5 valuable sports knowledge points against decay!
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Team Rope hopes to let 1 million Chinese learn to balance their lives!
Cardiopulmonary Basics of the Cable Team Anti-Aging Guide: Maximal Oxygen Uptake (VO2max)
Oxygen uptake maximus (VO2max), which refers to the maximum amount of oxygen a person can use during exercise, is one of the most important indicators of cardiovascular health and endurance.
But don't simply think that this thing can only represent exercise, it is also a visual manifestation of your "healthy heart and lungs".
In simple terms, the higher the VO2max, the more efficiently the heart and lungs can deliver oxygen to where the body needs it. Several studies have shown that VO2max is one of the strongest predictors of longevity.
In fact, high VO2max has been shown to be associated with a reduced risk of chronic diseases such as heart disease, diabetes, and some forms of cancer.
最重要的是，VO2max越高，过早死亡风险越低。 （参考文献：Clausen, Johan SR, et al. “Midlife cardiorespiratory fitness and the long-term risk of mortality: 46 years of follow-up.” Journal of the American College of Cardiology 72.9 (2018): 987-995.）
The activity basis of the anti-aging guide of the cable team: leg strength
In the anti-aging guide of the cable team, leg strength is the most basic but important indicator, especially after aging.
Essentially, strong leg muscles are essential for maintaining mobility, balance, and independence as we age.
If the strength of your leg muscles decreases, the person's mobility will decrease significantly.
But what is even more terrifying is not the activity, but the "anti-risk ability" - you must have seen some elderly people, who are weak in their legs and fall inadvertently, and basically "lose half their lives".
This is especially common when sedentary lifestyles are the norm in older people.
Studies have shown that low leg strength is associated with a higher risk of falls, disability, and premature death.
Even more direct studies have shown that older people with poor sitting and standing skills (a measure of leg strength) are 4 times more likely to die prematurely than those who sit well.
In addition, the loss of leg strength is basically accompanied by the loss of muscle, which also greatly reduces hormonal activity.
However, leg strength training suitable for anti-aging is definitely not a "gym squat", and I hope readers don't associate fitness with the gym.
（部分文献：García-Hermoso, Antonio, et al. “Muscular strength as a predictor of all-cause mortality in an apparently healthy population: a systematic review and meta-analysis of data from approximately 2 million men and women.” Archives of physical medicine and rehabilitation 99.10 (2018): 2100-2113.）
The Physiological Basis of the Cable Team Anti-Aging Guide: Muscle Mass
Attention fitness freaks!
Muscles at the anti-aging level refer to "muscles within a reasonable range" or "muscles that maintain a physiological basis", rather than exaggerated muscles in bodybuilding style (bodybuilding training cannot resist aging, or even aggravate aging).
Therefore, talking about anti-aging with bodybuilding or obsessive fitness muscles is no different from demonizing muscles!
Muscle mass loss (clinically known as sarcopenia) is a common age-related disorder, but many people who lack proper exercise will gradually lose muscle as they age.
This has been shown to be associated with chronic diseases such as diabetes and heart disease, as well as with reduced metabolism and even the risk of death.
Therefore, it is extremely important to exercise and maintain healthy nutrition and maintain muscle mass to fight aging.
（参考文献：García-Hermoso, Antonio, et al. “Muscular strength as a predictor of all-cause mortality in an apparently healthy population: a systematic review and meta-analysis of data from approximately 2 million men and women.” Archives of physical medicine and rehabilitation 99.10 (2018): 2100-2113.）
The Physiological Basis of the Cable Team's Anti-Aging Guide: Strength
Maintaining strength is not an indicator for you to lift a more important barbell, nor for you to hit the keyboard more powerfully, but to maintain a physiological basis.
Studies have shown that people who maintain strength are less likely to be at risk of falls, weakness and even disability, while those who continue to decline in strength have been shown to be associated with early death.
However, it is important to note that traditional fitness training does not distinguish between strength and muscle, and there are at least 3 levels that will affect your strength performance.
- Muscle mass.
- Nervous system efficiency.
- Type of muscle fibers.
- Others (e.g. joints, tendons, etc.).
We can target reinforcement to maintain good strength performance, such as explosive training, which can enhance the ability of muscles to contract quickly and improve the output of the nervous system.
（参考文献：Losa-Reyna, Jose, et al. “Impact of relative muscle power on hospitalization and all-cause mortality in older adults.” The Journals of Gerontology: Series A 77.4 (2022): 781-789.）
The nutritional basis of the anti-aging guide: sports nutrition
Remember one sentence: after the psychological factor, the nutritional factor is the most important!
If you can't figure out what you should eat when and when, no matter how much exercise you do, it's in vain!
Some nutrients are eaten on a daily basis, but they are consumed more during exercise or have specific effects, so they need to be targeted.
(Whether it's through meals or supplements is your own business.) Some keyboard warriors see a noun they don't understand and think that the team is bringing goods, even if I really TM bring the goods, it's no problem)
Limited to the space of this article, for example: creatine.
Many people have heard of creatine's effects on fitness (such as explosiveness) and you can supplement it through foods such as beef, but it is also an important anti-aging nutrient.
1. Slow down muscle degeneration
Creatine may slow muscle degeneration by increasing phosphocreatine stores in muscles and helping to maintain muscle energy (Source: Journal of Gerontology).
2. Improve nerve function
Creatine also plays an important role in the brain, increasing the brain's energy supply and improving cognitive function (source: Psychopharmacology).
3. Heart health
Creatine helps improve heart function, which declines with age.
One study showed that people with heart disease experienced an increase in their physical strength and heart's ability to pump blood after using creatine (Source: American Journal of Cardiology).
Finally, the ultimate goal of the Soo team is to let 1 million Chinese learn to "balance their lives"!
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Ask your questions, and the team will answer them for free to help the team improve the "Encyclopedia of Health Knowledge" and "Anti-Aging Encyclopedia".