Previous strength training has often been performed with bodybuilding and sports performance, but scientific evidence has clearly pointed out that weight training is one of the key behaviors for maintaining healthy aging.
According to the Centers for Disease Control and Prevention (CDC), systemic strength training should be performed at least two weekly to promote bone health, strengthen muscle strength and improve daily activity performance. For the high-age ethnic group, this is not only fitness, but also a life-saving behavior that maintains an independent life and prevents falls.
{9Whether it is with calves, elastic straps, mechanical training, or freehand movements, as long as there is continuous and correct approach, it can bring significant health improvements. The following are the top ten benefits supported by the study:
Top 10 health benefits for weight training1. Improve muscle strength and muscle mass: It can significantly increase muscle strength after 2 to 3 months of training.
2. Promote the weight and control the weight: the muscle tissue will consume more heat under static conditions.
3. Improve balance: reduce the risk of falling and enhance physical stability.
4. Strengthen bone density: prevent bone loosening and fractures.
5. Increase cardiovascular health: reduce hypertension and pyrosterol risks.
6. Stable blood sugar: recommended by the American Diabetes Association as a blood sugar control tool.
7. Reduce the risk of injury: improve muscles, belts and links.
8. Promote mental health: Exercise brain-release endorphine, which helps relieve stress and anxiety.
9. Expired aware degeneration: research shows that it is related to memory protection.
10. Extend life: Muscle strength and mortality rate are inversely related, which can reduce the risk of premature death by 10~17%.
What are the common types of weight training? 1. Free WeightsUse equipment such as calves, calves, pharmacists, and other pharmacists. Free weight training can start more stable muscle groups and improve training efficiency, but also require good action control and skills.
2. Weight training mechanical equipmentuses equipment such as leg pushers, back pullers, chest pushers and other equipment. With the help of the shank and sliding wheel, the weight training of the fixed track is provided, making it safer for beginners or those with poor mobility.
3. Flexible belt traininguses equipment such as elastic belts, tension ropes and other equipment. It has constipation and low-contact impediment, suitable for those with mobility difficulties or home training.
4. Non-hand trainingincludes movements such as volleying, flat support, lunge, wall squats, etc. No equipment is needed, using body weight and gravity to strengthen muscle groups is the most natural and convenient way of training.
Seven common errors for beginnersAccording to the clinical observation of instructors and physical therapists, the following are common errors and suggestions to correct them:
1. Starting weight is too heavyIt is recommended to start with light or bare hands to ensure that the action is correct and without retribution and avoid injury.
2. Ignore action skillsCorrect action is more important than the number of completions. It is recommended to be slow and control actions, and guided by the instructor.
3. Lack of heat and symmetry trainingIt is recommended to perform 10-15 minutes of dynamic stretching before training, and focus on the shoulders, symmetry and thoracic spine.
4. Ignore the pain signalIf you feel severe pain, head or sting, stop immediately and consult professionals.
5. Untrained balance and stabilityIt is recommended to include single-foot standing and stable training to prevent falls.
6. Ignore rest and recovery2 to 3 days of rest every week should be kept, and sufficient sleep and nutritional replenishment should be ensured.
7. Insufficient protein intakeIt is recommended to take 1.1% 26ndash daily; 2 grams/kg weight of protein to maintain muscle growth and repair.