The importance of muscle strength training for health is increasingly recognized by middle-aged and elderly friends. Why is muscle strength training important for the health of the elderly? How should elderly people exercise muscle strength? Muscle strength is the ability of human muscles to overcome internal and external resistance and do work during movement. Between the ages of 18 and 30, the proportion and strength of human muscle composition maintain their best state for a lifetime. After this period, muscles begin to decline and may lose 3% to 10% of their muscle mass every decade. Especially for people who do not exercise regularly, muscle decline is faster. The decline in strength of elderly people is manifested by a decrease in muscle circumference and volume, while the microscopic manifestation is the atrophy and reduction of motor units and motor neurons. The age-related decline in muscle strength can lead to functional limitations and even disability in the elderly. The four hazards of muscle strength decline to health in elderly people are mainly manifested in several aspects. Firstly, muscles are the largest energy consuming organ in the human body, and muscle strength decline means a reduction in muscle volume, leading to a decrease in metabolic rate and energy consumption, which may ultimately lead to overweight or obesity; Secondly, muscle strength decline can reduce the protection of body organs by muscles, thereby increasing the risk of pain and injury; Thirdly, muscle strength deficiency and muscle volume reduction will increase the risk of chronic diseases such as diabetes and osteoporosis; Finally, insufficient muscle strength makes daily movements such as getting up and walking less smooth, reduces balance and coordination, increases the risk of falls, and seriously affects the quality of daily life. Therefore, maintaining good muscle strength is crucial for the health of the elderly. In addition to regular health assessments and monitoring, adequate intake of high-quality protein (such as eggs), and maintaining good sleep, regular strength exercises are also important measures to delay muscle strength decline in the elderly. How to do regular muscle strength exercises Regular muscle strength exercises can help elderly people maintain muscle volume and mass to a certain extent. It is recommended to focus on exercises for large muscle groups such as the legs, chest, back, waist, and abdomen, 2-3 times a week. Each major muscle group should exercise at least one day apart to ensure adequate muscle recovery. The strength training for the elderly should focus on gradual progress, starting from extremely low to low-intensity exercises, and repeating more times (such as 10-15 times per group). You can start with Practice 1, adjust for a period of time, and then increase the intensity. Repeat 8-12 times per group, practice 2-3 groups, and rest for 2-3 minutes between groups. Just keep exercising, there is no need to pursue increasing exercise intensity. When necessary, seek the help of professional sports rehabilitation therapists or fitness coaches to ensure the safety and effectiveness of exercise. In addition to regular strength exercises, elderly people should try to maintain a good lifestyle, such as walking and doing household chores, avoid prolonged sitting, and increase balance training, such as independence, which can help with musculoskeletal health and reduce the risk of falls. (New Society)
Edit：HAN ZHUOLING Responsible editor：CAICAI
Source：chinanews.com
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