It’s not too late to start sports 60 years old! How can exercise be effective?

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Fitness, only by mastering the right way can effectively help you achieve your training goals.

Exercise at least 3 times a week to enjoy the benefits of sports. Exercise 1 or 2 times a week does not bring lasting health benefits. Shaun, a sports scientist at Rutgers University in the United States, believes that it takes at least three days a week to plan a workout. Studies have shown that sedentary can offset the benefits of any exercise. So, hurry up.

Lifting iron is an effective way to build muscle. Lifting iron is the exercise method of lifting weights with irons such as barbells and dumbbells. Lifting iron is a good way to increase muscle strength, but some women are worried that they will become too thick. In fact, women produce much less testosterone than men, which means they will not exercise too much muscles.

However, lifting iron does not turn fat into muscle. From a physiological point of view, they are two different organizations. The fat is sandwiched between the skin and the muscles and is wrapped around the heart and other organs. Muscle tissue can be subdivided into three main types: smooth muscle, heart muscle, and skeletal muscle, distributed throughout the body. What you can do with iron is to help build muscle in and around any fat tissue. The best way to reduce fat is to have a healthy diet and exercise.

Exercise is actually the most brain-healthy. Numerous studies have shown that physical exercise is the best way to improve cognitive function. Researchers at the University of Maryland in the United States have found that aerobic exercise has unparalleled benefits for enhancing brain function. This exercise is not only good for the brain, but also helps the heart.

If you want to keep fit, you can't stop for a week. Most people do not exercise regularly during the week and the muscle tissue begins to break down. The principle of “use and retreat” is very suitable for the field of fitness.

The flat support is the "trump card" for exercising the abdominal muscles. Some people use the crunches to practice abdominal muscles. In fact, they can only target the abdominal muscles, while the flat support mobilizes the muscles on the side, front and back of the human body. So if you want to strengthen your core muscles, especially if you want to practice your abs, choose a flat support.

Sports fitness is not too late at the age of 60

A study by the National Cancer Institute shows that it is equally beneficial to start exercising even after entering the old age, and the associated risk of death is reduced.

The study involved more than 315,000 subjects aged 50 to 71. Researchers understand their physical activity habits and health information during their teenage years, youth, youth, and middle-aged ages. After more than a decade of follow-up, the researchers found that subjects who consistently adhered to high-intensity physical activity had a 29% to 36% lower risk of death than those who did not participate in physical activity; they did not exercise when they were young, from 40 to 40 years old. The 61-year-old middle-aged study began to reduce physical activity by 35% compared with those who never exercised, and the risk of dying from cardiovascular disease was 43% lower.

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In an article published on the 8th issue of the Journal of the American Medical Association, Network, the researchers wrote that although long-term adherence to physical activity may have an important role in reducing the risk of death, the study provides evidence that even if stepping in Older people start physical activity and may also get almost the same health benefits.

Regular fitness, remember to make up the dimension B

As the fitness trend becomes more and more popular, many people will consciously eat protein powder to gain muscle. But for the bodybuilder, it may be more vitamin B family.

Vitamin B is an important substance that maintains nerve excitability and maintains energy. It accelerates energy metabolism, consumes accumulated fat, improves exercise, and promotes muscle strength. The protein and carbohydrates added during exercise require a large amount of vitamin B to help metabolism. If it is consumed excessively, it may cause metabolic disorders, decreased immunity and even cause disease. Vitamin B family consists of more than 12 kinds, of which vitamin B1, vitamin B2 and vitamin B6 are closely related to exercise.

Vitamin B1 is mainly related to carbohydrate metabolism and also affects fat metabolism. The greater the amount of exercise, the higher the consumption. The main food sources of vitamin B1 are coarse grains, milk, egg yolks, lean meat, and plant seeds.

Vitamin B2 is related to the metabolism of fat, carbohydrate and protein. When it is lacking, it is prone to various inflammations, including angular cheilitis and cheilitis. The main food sources of vitamin B2 are animal liver, egg yolk, milk, beans, and green leafy vegetables.

Vitamin B6 is involved in the metabolism of proteins. Vitamins B6 are required for the conversion of glycogen in the body into usable glucose and amino acids into energy. The main food sources of vitamin B6 are animal liver, lean meat, beans, and whole grains.

It is recommended that the bodybuilder eat more foods rich in vitamin B. If the amount of exercise is very large, it is appropriate to take supplements, but it is best to find a professional to evaluate and then add.

Women shopping for housework comparable to gym exercises

Going to the gym is too expensive and too difficult to stick to? Maybe you can consider quit online shopping and go shopping in the street. Australian researchers say that sports don't have to be deliberate, and everyday activities such as shopping, climbing stairs, and doing housework are sports.

Previous studies have shown that exercise with greater intensity in a shorter period of time, that is, high-intensity intermittent exercise, is better. In the British Journal of Sports Medicine, Professor Emmanuel Stamantaski of the University of Sydney pointed out that almost any activity in daily life is an opportunity to exercise, and people do not have to pay extra money or spend time on fitness.

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“Walking or cycling from one place to another, climbing stairs or cleaning, carrying heavy shopping bags and other daily chores are sports.” Mantaski said that several times a day, tired and breathless enough to promote The purpose of health.