(Zhu Weizhong, a Chinese consultant to President Bush Jr.) Recently, a couple who looked like sisters on a variety show appeared, which sparked a discussion on Weibo about "the importance of maintenance". The 40-year-old mother not only has the appearance of a girl, but the vest line on her abdomen is also clearly visible. According to the experience of Dr. Kenneth Cooper, a private doctor of President Bush Jr., and a large number of studies at the Cooper Aerobics Center, as we age, our muscle tone and strength are inversely proportional to age, and we are slowly going downhill. At this time, if we want to fight aging, muscle and strength training is important.
Dr. Cooper discovered during his previous trip to China: "Using muscle training and strength to fight aging is almost a blank area in China. Only a small number of people know and insist on doing it. Chinese people generally believe that lifting weights, exercising muscles, doing push-ups, etc. are the business of young people, but in fact they are very wrong!"
The role of strength in health is mainly reflected in the functions of daily life, such as: getting up, going to the toilet, walking, taking grandchildren, climbing stairs, taking open jam jars, shopping in supermarkets and shopping malls, etc., all require a certain amount of strength to support it.
In addition, enough strength is very helpful in preventing accidental injuries. Continuous testing and research on the prevention and treatment of waist and back muscle strength training for lumbar and back diseases, thigh muscle strength training for knee injuries, leg strength training for preventing falls in the elderly, etc., have proved the positive effect of effective strength training on us to live a healthy life. The preventive and auxiliary therapeutic effects of strength training on diabetes, hypertension, arthritis, osteoporosis, insomnia, fatigue, depression and other diseases have also been confirmed.
As we grow older, the functions of human organs will gradually decline. A large number of studies have shown that human strength begins to decline after the age of 40; between the ages of 50 and 70, it decreases by about 1% to 1.5% every year; after the age of 70, it decreases by 3% every year. Therefore, strength training is not just the elderly’s business. Middle-aged and young people should prepare for the future and start strength training as soon as possible.
Dr. Zhu Weimo, an academician of the American Academy of Kinesiology and Sports Sciences, who has been engaged in sports measurement and evaluation for a long time, said: "Signs of aging can be delayed or even corrected through strength training. A large number of rigorous scientific research has proved that exercise, especially strength training, can play a positive anti-aging role."
Dr. Zhu Weimo explained that the 'strength' referred to here is actually more professionally accurate to be called 'muscle strength'. Strength training refers to training that can achieve muscle contraction through anti-resistance exercises, thereby increasing muscle strength, improving anaerobic endurance and enlarging muscle volume. Strength training is therefore often called "impedance training".
Because strength training is done by fighting weight resistance. People usually call strength training "weight lifting". In addition, simpler strength training includes squats, push-ups, planks, standing knee lifts, and curls. In addition, you can easily complete some strength exercises when waiting for a tram or bus, such as heel lifting and lowering exercises: gently spread your legs apart, stand, lift and drop the heels, lift and drop, and exercise repeatedly. One set of 5 to 10 pieces, take a rest for 1 minute after completing one set of movements, and repeat the same movements of 3 to 5 groups. The two comparison photos below
are "muscle show" taken by an American old man named John Jurner who often performs strength training at the age of 67 and 79 respectively. Although we can see the traces of 12 years passing in the photos, the anti-aging effect of strength training is also very obvious.
JohnJurner's photo when he was 67
JohnJurner's photo when he was 79
Dr. Cooper finally gave a special message to Chinese women: "When I visited China, I saw that Chinese women were keen on dancing square dance. Square dance is a good aerobic exercise and should be promoted. But don't forget the importance of strength training (i.e. some anaerobic exercises), which is a secret weapon for women's anti-aging that is more important than any cosmetics and nutritional products!" Of course, our strength training should not be done until we are 67 years old, but should start training from young age.
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