You can't get fat during the Spring Festival
As the years go by, the body's muscle mass gradually decreases, especially after the age of 50. Accelerated muscle loss not only affects appearance, but can also have adverse health effects. To combat this, this article will introduce some scientific ways to help you maintain muscle mass and maintain a healthy quality of life after the age of 50.
1. Understand the causes of muscle loss.
First, we need to understand the causes of muscle loss. As we age, the levels of growth hormone and testosterone secreted by the body decrease, which leads to a decrease in the number of muscle cells and a decrease in muscle mass. In addition, factors such as reduced exercise, unbalanced diet, illness, and medications can also contribute to muscle loss.
2. Scientific exercise.
Exercise is an effective way to prevent muscle loss. Exercise recommendations for post-50 are as follows:
1.Aerobic exercise: such as brisk walking, jogging, swimming, cycling, etc., at least 150 minutes a week to improve cardiopulmonary function and promote metabolism.
2.Strength training: Perform strength training at least 2 times a week, such as weightlifting, push-ups, squats, etc. Strength training increases muscle mass and improves muscle strength.
3.Flexibility training: Stretch after each workout to increase the range of motion of the joints and improve the flexibility of the muscles.
4.Functional training: training for activities of daily living, such as lifting, carrying, etc., to improve the functional ability of muscles.
3. Eat a reasonable diet.
Diet is essential for the prevention and control of muscle loss. The recommendations are as follows:
1.Increase protein intake: Protein is the cornerstone of muscle growth, and it is recommended to consume 20-30 grams of protein per meal. High-quality protein** includes chicken, fish, eggs, milk, soy products and more.
2.Control carbohydrate intake: Choose carbohydrates with a low glycemic index, such as whole grains, vegetables, fruits, etc., and avoid excessive intake of high-sugar, high-fat foods.
3.Adequate dietary fiber: Dietary fiber helps maintain intestinal health and prevent constipation. It is recommended to consume 25-38 grams of dietary fiber per day.
4.Maintain water balance: Drink plenty of water, at least 8 glasses of water a day.
4. Maintain good living habits.
1.Quit smoking: Smoking can harm muscle health and increase the risk of muscle loss.
2.Limit alcohol: Excessive alcohol consumption can affect muscle growth, so moderate alcohol consumption is recommended.
3.Maintain a good routine: Getting enough sleep helps muscles recover and boost metabolism.
4.Stress reduction: Long-term stress can cause the body to be in a state of tension, affecting muscle health. Learn to relax and de-stress with deep breathing, meditation and other stress reduction methods.
5. Disease prevention.
Some diseases and medications can also cause muscle loss, such as diabetes, hypothyroidism, etc. Regular check-ups for early detection and disease can help reduce the risk of muscle loss.
In short, after the age of 50, in the face of the problem of accelerated muscle loss, we must take a scientific approach to deal with it. Efforts to exercise, diet, lifestyle changes, and disease prevention will help maintain muscle mass and improve quality of life. Let's take action now to protect your muscle health!
Thank you for taking the time to read our article. If you have any questions or need further assistance, please do not hesitate to contact us. I wish you all the best!