Older people over 65 years old practice weightlifting
According to British media reports, not long ago, the American Heart Association and the American College of Sports Medicine developed a new fitness guide, arguing that adults, especially those over the age of 65, should have five days of moderate-intensity exercise per week (fast walking or light jogging).), every 30 minutes; or 3 days for high-intensity exercise (jogging), every 20 minutes or so, and two consecutive days of weightlifting.
And the 1995 guide to “Every American should exercise about 30 minutes of moderate-intensity exercise every day”, the new guide adds strength training.
銆€銆€The former Chinese body Bili fitness club, the representative of the fitness, fitness coach Jinshan’s approach: “Strength exercise can increase the muscle content of the elderly, and the lack of muscle content is precisely the root cause of problems in the elderly.
Jinshan said that for the elderly, there is strength to talk about softness. If there is no higher-intensity exercise, the muscles of the elderly will decrease rapidly, and the softness will worsen, which will become faltering and difficult to cope with normal life.
In addition, high-intensity exercise can also promote the absorption of calcium in the elderly and delay osteoporosis.
銆€銆€There are many kinds of high-intensity exercises, including running, ball sports, etc., but the most effective one is to use barbells and dumbbells to lift weights, because it is the most direct and full of the function of stimulating muscle growth.
Former US President Ronald Reagan still maintained a better shape at the age of 70, thanks to his years of insistence on equipment strength training.
銆€銆€Jinshan believes: “For young people, it is possible to press the barbell 100 kilograms, and each group can complete 3-6 times for high strength.
But for the elderly, bench press 20 kg, even 10 kg, each group can complete 15-20 times, even a high-intensity training.
“Of course, in addition to using barbells, dumbbells and other equipment, the elderly can also perform strength training such as squatting and raising legs.
Jinshan reminded that when exercising strength, you must pay attention to grouping the whole body, and the same part should be separated by at least 48 hours between the insertion exercises to give the muscles a full rest time.