When it comes to muscles, many people can think of biceps, triceps, and even a golden ratio of body. But you know what? Everyone has muscle, which is not only unique to the fitness population, but also an essential elastic tissue of the body that can attach to bones or internal organs.
According to statistics, the human body can reach 639 muscles, and with the growth of age, as well as the exercise of each person, that is, the amount of exercise is different, the muscles in the human body will also change accordingly. And, for everyone, there is a loss of muscle mass.
According to the physical condition, people will begin to lose muscle at the age of 35, and begin to decline at a rate of 1%~2% per year, and after the age of 50, the rate of muscle loss will accelerate until after the age of 80, or reach the peak. For example, scientists have found that in 80-year-olds, muscle loss rates can reach 30%.
So, what to do if the elderly lose muscle too quickly? Reminder: The sooner you do these 3 things, the more you can prevent them.
The sooner you do "strength training", the better:
What is strength training, it refers to using a variety of available equipment, including dumbbells, gym equipment, or plastic bottles filled with water, to exercise with body weight anywhere, such as at home or in the park.
Exercises like this will not only strengthen your muscles, but also inhibit massive muscle loss while also making you look younger. Of course, not only strength training, but also aerobic exercises, such as running, skipping rope, cycling, basketball, skating, tennis, swimming, etc., all require no or little exercise, and the muscle content increases significantly.
The sooner you supplement with "high-quality protein", the better:
High-quality protein is not ordinary protein, it refers to nutrients contained in food with amino acid patterns close to the composition of human protein, which are easily absorbed and utilized by the body.
Not only that, the nutrient is also the main component of human muscles, which is why people who regularly exercise should pay attention to supplementing high-quality protein, compared with ordinary people, they can choose foods rich in high-quality protein according to their own conditions, such as chicken breasts, eggs, fish, lean meat, dairy products, soy products, etc.
The sooner you eat a balanced meal, the better:
According to statistics, people eat about 1,800g of food a day, and at the same time, it is not only necessary to eat enough, but also to see what they eat. The latest edition of the Dietary Guidelines for Chinese Residents has given the answer to this question, in order to achieve a variety of foods and a reasonable combination, you should consume at least 12 kinds of food every day and 25 kinds of ingredients every week.
This requires everyone to eat soy products, dairy products, fresh vegetables and fruits, cereals, animal foods, eggs, nuts, potatoes, etc. every day to increase nutrition for muscles.
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