According to scientific statistics, men's muscle content does not change much between the ages of 20 and 35, but after the age of 35, it begins to decrease at a rate of 1% per year. By the age of 60, the muscle content of men is only 75% of that of young people. We must not underestimate this 1%, for each of us, its harm is absolutely not as simple as imagined.
1. As the muscle content decreases, not only does the immunity decrease, but the body's basal metabolic rate also decreases. The absorbed heat cannot be consumed as it was when you were young, so the external appearance directly caused by it is a blessing.
2. Muscle degeneration, muscle contraction is not as good as before, blood circulation will slow down, and serious cardiovascular disease.
3. Muscles have the effect of protecting the joints. Muscle loss can lead to the inability to continue to support the joints. This is the main reason why many middle-aged people feel joint pain and back pain.
4. When people are old and old, when the muscles are lost, the ability to maintain the balance of the human body begins to decline, which directly causes our support to be unstable and easy to fall.
â—†Insist on exercise, pay attention to diet, and relieve the loss rate
Both men and women, muscle loss is unavoidable to everyone. To alleviate the rate of loss, stick to exercise. When muscles are used frequently, they will become stronger. In addition, after exercise, a healthy diet also needs to be valued.
Exercise
If you want to improve your physical fitness, increase your muscle mass, and make your body look more linear, then you can choose from sprint, high jump, push-ups, sit-ups, and specialized muscle training. These exercises can increase muscle metabolic rate, improve body immunity, and contribute to muscle endurance and strength.
At the same time, it can also increase bone density and effectively prevent osteoporosis in the elderly. However, you should pay attention to the right amount of exercise, choose the amount of exercise according to your own situation, can not let the body too tired, resulting in sports injuries.
2. Diet
Exercise and muscle growth are all about "three-point training, seven points to eat." Diet is a neglectable link at all times and the most difficult part to control, increasing the nutrients your muscles need, including protein, fatty acids, vitamins, minerals and carbohydrates.
The most important of these is the intake of protein and carbohydrates. Proteins constitute a variety of important physiological substances in the body. The sources of protein mainly include meat (lean meat, the main component of fat meat is saturated fatty acids), eggs, beans, milk. Carbohydrates are seen as foods that have anabolic and anti-catabolic effects on muscles, which are good for muscle growth and maintenance. Grains, vegetables, and fruits are all carbohydrates. At the same time, we must remember that the diet should be moderate. We should not let ourselves go hungry at any time, and we should not let ourselves eat too much.
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