Self-Assessment: Are Your Muscles Losing?

　　Muscle decline can be self-assessed

　　middle aged male It is necessary to use sit-ups and push-ups to get a general understanding of your muscle condition. After warming up for 3 to 5 minutes, if both can be completed 20 to 30 times in a row, it means that the muscles are qualified.

　　Or use the "stair climbing test method", that is, walk up 40 stairs continuously at a slightly faster than usual walking speed. If you feel relaxed at 40 to 50, it means your muscle endurance is good. If you feel strenuous, it means your condition is poor.

　　The above method is only a rough standard. In order to grasp the decline of muscle strength in time, it can be done once every 3 months. Many cities now have community citizens healthy Physical fitness monitoring station, where everyone can go for more precise muscle testing.

　　There are three major dangers of lack of muscle

　　Scientific statistics show that men's muscle content does not change much when they are 20 to 40 years old, but after the age of 40, it begins to decrease at a rate of 1% per year. By the age of 60, the muscle content in men's bodies is only equivalent to 75% of what it was when they were young.

　　1% per year is not as simple as a figure. It means three major harms: First, it will cause men basal metabolism The rate decreases and the external manifestation is gaining weight. Secondly, muscles are an important part of organs such as blood vessels and other organs. Its decline has become a male cardiovascular disease. disease High incidence of accomplices. Third, it will lead to a decrease in strength and even difficulty in going up and down steps, which is the main reason why many middle-aged men feel back pain.

　　exercise Abdominal muscles are the focus

　　Muscles are built through exercise. Muscle is the most "reciprocal" of kindness. As long as you give it some "benefits" every day, it will repay you 10 times in return. Modern vigilance proves that the "general belly" formed by men's abdominal muscles pushing elasticity is different from hypertension ,heart disease, diabetes Many other illnesses are closely related. Therefore, middle-aged men should focus on building muscles, among which abdominal muscles are the most important.

　　The method of doing sit-ups to exercise abdominal muscles is also simple and easy. If it is difficult at first, middle-aged men can also try to lie flat on the bed, straighten their legs together, and lift them up close to their chest.

　　In order to enhance the strength of the whole body, middle-aged people who have time should also do some low-intensity exercises on the muscles of the legs, back and arms. oxygen Sports, such as swimming, running, climbing, etc. If it is supplemented by strength equipment training, the effect will be more significant.

　　The easiest way to exercise your abdominal muscles is by bending down. Bend your waist downward, stand your legs upright, hang your arms and head in the air, do not force your hands to touch the ground, relax as much as possible, then stand up naturally, stretch the muscles of your back and legs, stop for about a minute, and repeat 3 times, twice a day, for two to three months to see results.