Am I good for my age? Exercise for your 30s in your 70s
Years bring us all, and the loss of power, power and meeting can have a great effect on our life in the coming years.
However slow journey leading unsmocracy is not required to be unavoidable. Doing physical exercise is not just a time of transferring, can also fight a decrease in heart health and slower muscle (sarcoronia) and the ostosoporosis) can say stop our roads when we first find. a little bit.
But what does it mean to “need” your age? This is a plan for what your body should be able to achieve in your thirty years old, fifty, sixty and seventy.
Power measures vary according to your training History, but alone or Miss Olympia who is devoted to the most secure to reduce the ability to age. Ollie Weguelin, the Director of the Sustain Performance company states: “Loss of muscle can occur at a scale of about 3 to 5 percent, starting in our years of life -30.
If no preventing measures are taken, this can accelerate up to 0.5 to 1 percent per year in our fifty years. Studies show that unstable muscle loss is “the cause” basis for disability for elderly people.
Considered this, Weguelin said a thirty-year-old man should raise his body mass 1.2 to 2 to 2 times from the level of squat, when a woman should be able to control weight his body in 0.8 to 1.4 times.
That said, Weguelin adds “a cooperative” life “and” reading with organization “- focus on to avoid accident – should be its priority in our lives As we grow older, not the number we lift up.
If you do the same thing
Adam ENZ, a nutritionist in games with a personal coach: “Make squats every day. “Squats include many muscle groups, improve the physical force and improve movement, helping you to fluently in your years.”
Start 10 to 15 times, slowly add weight to keep it difficult. Do this for the rest of your life.
Get a run speed
The pledge of heart is an important sign of health for any age, and running, bicycles and swims indicated to reduce the risk of heart disease and diabetes.
According to Weguelin, “60 percent of your heart training should be used in activities such as a long run, swimming in place of our heart in space 2, “Section 60 to 70 percent of our great efforts. In other words, we should have a basic level of exercise enable us to ride or run half an hour without being tired.
ENZ adds “a man or forty-year-old woman to be able to run for 15 seconds, then rest 4 seconds, repeated five to six”. If you find that it takes longer than you would like to breathe while training, walk slowly but keep doing so.
If you do the same thing
ENZ suggests up to 20 seconds of full speed on bicycle or when you run. “Follow this in 40 seconds of relaxation and repeat four to six times. Will strengthen anaerobic health and heart. “
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Concentrate to connect
How well we are going to go as we grow older to go down to one thing: connecting. “The cooperation is defined by managing our cars and abilities to control our weight as we walk,” Weguelin says.
Good cooperation means being able to move all your body as you intend. Usually our trunk and my legs that can go down, both lose strength, walking and balance while we grow old.
The simple way to evaluate your skills is 5XSST points, which meets how fast you can stand up to stay five times. The important thing is not to accelerate it, but it is to control the movement. For a fifty-year old this should not take more than 20 seconds.
“Fighting this decrease can be done with union training as separate squats,” Weguelin says. The unilateral means making a squat on one foot, “which challenges our base, which means our muscles and neuromuscular processes must work together in order to coordinate our balance”.
If you do the same thing
The division of squatting may not be everyone else, or you may have to work until that. If so, ENZ recommends balance one leg while you brush your teeth. “This practice is building a stability,” he says, “enhances Neuromuscular and strengthen cooperation.” Try to treat the situation in 30 seconds every foot.
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Feel power
Putting forward to physical activity and flexibility as we grow old can help fight natural decline, but the ability to move down. Although you may not pursue your footballs in your golden years, you should be able to keep your ability to produce strongest whatever you do. If not, everything from moving the dog to shops becomes a hard work.
“Power decreases faster than energy as a result of the loss related to fastest muscle strings,” ENZ explains. That’s the reason why the seniors are slower than the younger ones.
“Power is important for explosive movements as climbing stairs and preventing fall,” adding. “In 60-plus, you should be able to jump up in 10 to 15 inches without many problems.”
If you do the same thing
ENZ prompts fast steps to merge the power and the heartfelt exercise in the way available. Just get a step around and down and down, the other leg and the other. “Start by climbing three to five stairs to climb speed stairs,” Enaz says. It’s very easy? Throw a heavy bag to make it more difficult.
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Remain active
When you enter into the 70’s, whatever you do to keep active help. The survey test printed in Sports Health journal watched nine men’s spurt muscles in 65 to 77. It found the muscles of thighs and knees weak after time because of loss of muscle muscle.
Also taking vitamin D supporters D to help increase muscle power and reduce the risk of falling, you can try the printing test. To control one is better, five are good. Push-ups are safe to do only if you do not have any shoulder injury, even though men can easily get them because they have a lot of upper extremity from the beginning.
Put your width apart wide, legs straight and back straight. Bend your cubits slowly until the chest is almost reached the floor, and then go back to the top. Do as much as you can in a good form. It makes it easier, do what is above but knees knees and rest on the floor.
If you do the same thing
Go regularly. This simple, with a weak impact will keep your joints and muscles bloom.
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