Research shows that people who don't often take part in physical exercise reach the maximum muscle strength at the age of 20 to 25, and will lose about 10% muscle weight and muscle strength every ten years. After the age of 60, the loss of physical strength will be more rapid. With the growth of age, not only does the athletic ability decline greatly, but it is even difficult to cope with daily life. Such as carrying luggage, going to the toilet, etc. Another important manifestation of the decline in muscle strength is slow movement, slow walking and small steps. The only way to increase muscle weight and strength is strength training. People who often participate in strength training can keep their best condition until they are over 60 years old.
2. Reduce obesity
Obesity is caused by excessive accumulation of body fat, and the root cause of obesity is that the calories in long-term diet are higher than the calories consumed by the body. Metabolic decline, lack of physical exercise and long-term overeating are all culprits. Increasing muscle weight helps to improve metabolism and reduce fat. Even if you don't exercise, you burn 75 to 1 10 calories per kilogram of muscle every day. For every kilogram of muscle added, the calories consumed are equivalent to losing 3 to 5 kilograms of fat in one year. Moreover, the increase of muscle strength can make you exercise by going up a flight of stairs and consume body fat more effectively.
3. Reduce injury and pain
Modern people's life tends to sit down, and both work and study require long-term work of neck and waist muscles. If the neck and back muscles are not exercised, the lack and degradation of muscle strength will cause muscle strain and body shape change. Correct strength training can enhance the strength of important parts, improve body shape and increase flexibility.
4. beautify your body and improve your posture
When you look in the mirror, if you stand up straight, spread your shoulders out and tuck your abdomen back, you will find this posture is better. Strength training can help you strengthen your back muscles, stretch your chest and shoulders, and strengthen your abdominal muscles, so that you can easily maintain a good posture at any time and appear healthier and more confident. At the same time, strength training can help you achieve balance. Many people have less strength on the left than on the right, and their limbs are smaller on the left than on the right. This imbalance is not only unsightly, but also puts pressure on the spine. Balance exercises and strength training can improve the imbalance of the body.
Burn more calories
Strength training will promote the increase of muscles and bones in your body. Even if you have stopped exercising, energy consumption will continue, so that your body can generate new muscle tissue. Through strength training, your body becomes a machine that consumes calories and fat efficiently. How can you not do strength training if you want to reduce fat and achieve the purpose of bodybuilding?
6. Improve the metabolic function of carbohydrates, and prevent and help treat diabetes.
Nowadays, more and more people are suffering from diabetes. Type ⅱ diabetes mellitus, which is more common in adults, is one of the fuses of cardiovascular diseases. Strength training can increase muscle weight, and more muscle tissue can help the body to use insulin more effectively, so as to absorb the needed sugar from the blood more effectively and use it. In this way, the body's dependence on insulin will be reduced, and diabetes can naturally be prevented and treated.
7. Make you more energetic
Miriam. Nelson, a famous American doctor and best-selling author, said that regular strength training can reduce blood total cholesterol by 65,438+00% and low-density lipoprotein by 65,438+04%. After taking part in strength training for one year, the respondents are more energetic and take part in exercise more actively than before. The amount of exercise has increased by 27% than before, and I feel much younger. And these are the effects that strength training can achieve in just one year.
8. Increase bone density and reduce osteoporosis, arthropathy and other related diseases.
Many middle-aged and elderly people, especially women, suffer from osteoporosis. If we can strengthen strength training from a young age, then the bones will be constantly stimulated and naturally strengthened. JosephLane, a medical expert at the new york Center for Osteoporosis Prevention and Treatment, said, "I once saw a woman in her eighties gain 10% bone weight in one year through strength training.
To choose the strength training that suits your slimming goal, stick to it 3-4 times a week instead of every day. Because the muscle recovery period is 48 ~ 72 hours, it is ineffective to continue to exercise the same muscle before the muscle is fully recovered, and it may even be counterproductive, affecting the exercise effect.
The choice of strength exercise time is relatively free, but like aerobic exercise, we need to pay attention to the coordination with meal time and rest time:
① Morning: Eat 100g carbohydrate and a little milk 30 ~ 60 minutes before exercise.
② Morning: one and a half hours after breakfast.
③ Afternoon: Start 2 hours after lunch or 2 hours before dinner, and eat100g carbohydrate 30 ~ 60 minutes before exercise.
④ Evening: one and a half hours after dinner and more than one hour before going to bed after exercise.
Strength training can not only enhance muscle strength and increase lean tissue, but also increase metabolic rate 15%, which is very helpful for losing weight or maintaining weight for a long time. The next course will recommend strength training suitable for female friends from two angles: dynamic training and static training.
Summary:
Strength training can help us improve the basal metabolic rate BMR and help us get through the platform period.
Strength training does not necessarily increase muscle circumference and develop developed muscles.
Strength training should be timely and moderate, which will make us more compact.