Recently, the number of consultations we have received from everyone is increasing, especially regarding muscle training and protein from people in their late 30s to 50s. As I approach 40 years old, I feel that my physical strength is weakening with age, so why not start some exercise? I started thinking that I should drink protein from the viewpoint of health, but should I drink it after all? There are a lot of consultations from those who say. This time, I thought that I could solve the problems of such people. If you have similar problems, please refer to it. Also, this story can be said for young people, and if you have any doubts about your family, please let us know.
Three elements necessary for creating a healthy body
The three elements necessary for building a body are “exercise,” “nutrition,” and “rest.” This is an important keyword and an indispensable element for human beings to live healthy.
order to grow and maintain muscles, continuous stimulation of muscles such as exercise is required, and by repeating the destruction and regeneration of muscle fibers by exercise, the muscles are reborn and grow stronger.
“Nutrition” It is
to take in the nutrients that are the material of the body. For example, no matter how well you exercise, if you lack the nutrients proteins, vitamins, and minerals that make up your muscles, you will not be able to recover and grow well, so your daily diet is very important.
“Resting” During the time when the
body is made, it grows and recovers (repairs) mainly by the growth hormone secreted during rest (sleep). Therefore, taking a good rest is also an indispensable element for body building.
The body is made by these three elements of “exercise,” “nutrition,” and “rest.” Even if any of these three elements is missing, body building will not be possible.
Exercise-Muscle and Basal Metabolism-
As everyone gets older, the skin becomes more spotted and wrinkled, and the muscles weaken as they age. In addition, it is said that the muscles are the most in a lifetime, and the fastest growth is around 17 to 22 years old, which is from high school to college. At this time, the secretion of growth hormone is also active, and the muscles and bones grow, and the muscles grow stronger and bigger without any particular exercise. However, for the time being, if you continue to do nothing , your muscles will gradually decline with age.
Muscle loss due to age when non-exercise continues
30 to 50 years old 0.5 to 1.0% decrease per year (when 20 years old is 100%, it decreases to about 80% at 50 years old)
50 to 80 years old 1.0 to 2.0% decrease per year (when 20 years old is 100%, 80 years old decreases to 50%)
Therefore, it is very important not only for athletes but also for strength training, that is, “muscle training” to prevent this decrease in muscle strength .
It is said that even healthy people lose muscle by 0.1% if they spend a day sleeping. Strength training is indispensable if you want to continue walking on your own feet forever.
Also, the place that consumes the most energy in the body is the muscle. In other words, as muscle mass decreases, so does the amount of energy consumed in the body. When energy consumption falls, the energy that has not been used up is stored in the body. In other words, this is the cause of middle-aged fatness. Being fat is a phenomenon that occurs when you consume less energy than you ingest.
Let’s raise basal metabolism
Basal metabolism is the minimum calorie consumption that is consumed even if you do not move and just sit still.
Basal metabolism accounts for about 60% of the daily calories burned. Since muscle consumption accounts for 20 to 30% of basal metabolism, calories burned also decrease as muscle mass decreases with age. In other words, if you do not lose muscle by strength training etc., you will not lose calories burned, and by training you will strengthen your muscles and you will be able to lead a healthy and healthy life.
Therefore, I recommend “muscle training” . Training can be simple training that you can do at home, but it is effective 2-3 times a week for 10-15 minutes a day. If possible, start by using large muscles such as legs. As it is said that muscle weakness starts from the lower body, the muscles gradually become thinner and the legs become weaker due to the accumulation of walking less and not using the stairs. If muscle mass increases by doing “muscle training”, basal metabolism also rises and it is two birds with one stone.
Nutrition-Nutrients essential for muscle maintenance
The nutrients that humans need to sustain life are proteins, sugars (carbohydrates), lipids, vitamins, and minerals, which are called the “five major nutrients.” Among them, proteins, sugars (carbohydrates), and lipids are the most important nutrients that form the body and become an energy source, and are called “three major nutrients”. The most indispensable nutrient among them is “protein”.
What is the amount of protein required per day?
It is said that the recommended amount of protein required per 1 kg of body weight is about 1 g.
In other words, if you weigh 70 kg, then 70 kg x about 1 g = about 70 g. This is only for people who do not have regular exercise habits, so if you are exercising regularly, you will need more.
Rough guideline for protein intake
Those who are not exercising: Approximately 1 g for 1 kg of body weight
Those who exercise lightly at regular intervals: Approximately 1.5 g for 1 kg of body weight
2-3 per week Those who are exercising such as muscle training and running in the gym more than once … 2.0 g per 1 kg of body weight
Rest-The importance of resting (sleeping)
After exercising and getting nourishment, the next thing you need is rest. This rest is the real time to build muscle.
- Muscles are damaged by exercise and training.
- Firmly replenish nutrients such as protein, which is a material for muscles.
- The damaged muscle will be reborn as stronger than the previous muscle in 48 to 72 hours (2 to 3 days). This process (1) to (3) (exercise-nutrition-rest) is called [super-recovery], and by repeating this process, the muscles grow little by little.
Old Age fitness training
Muscle training of old ages people