There is a saying that women are forty tofu dregs. In fact, men often have a big belly and their bodies begin to age. After the age of 40, the body will gradually change: 1, and the basal metabolism will decrease by 5% with each increase of 10. 2. Bone mineral deficiency and osteoporosis, especially in women. The incidence of osteoporosis in 40~50 years old is 15%~30%, and it can reach 60% over 60 years old. 3. Old people's bones have high inorganic content, so their toughness and elasticity are small, but they are brittle, hard and prone to fracture.
How do middle-aged people strengthen physical exercise to achieve muscle storage? For people who don't do much exercise, you can start with low exercise, such as walking, brisk walking and jogging. At the same time, combined with strength exercises, including lifting dumbbells, push-ups, sit-ups and other anaerobic exercises, can increase muscle mass and prevent muscle atrophy.
1. moderate intensity or above sports, such as swimming, tennis, golf, cycling and jogging. For strong bone sports, such as push-ups, weightlifting, sit-ups, pull-ups, etc., we should also start training.
2. Strengthen muscle building training, such as dumbbells, sandbags, elastic belt and other resistance exercises, increase muscle strength and quality, delay the loss of motor function, and strengthen bones and joints.
3. Increase flexible activities, such as Tai Ji Chuan, yoga and dancing.