Have you ever tried strength training? Strength training is anaerobic exercise that focuses on building muscle groups and can bring us multiple benefits. Strength training is not only suitable for young people, but also suitable for middle-aged people.

Common strength training can be divided into: self weight training and weight training, self weight training such as squat, pull-up, push up, plank, goat lift and other self weight movements, and weight training can use elastic bands, barbells, dumbbells and other equipment for exercise.

The effect of different strength training exercises is also different, generally in 6-12RM (RM means “maximum repetition of the weight”) intensity, can effectively improve the muscle dimension, 12-20RM mainly help you improve muscle line and elasticity, and more than 30RM is equivalent to doing aerobic exercise.

So, what are the benefits of strength training for middle-aged people?

1. Strength training can slow down the rate of functional aging

Aging begins with muscle loss and bone density decline, and bone density decline begins at the age of 35 and muscle loss begins at the age of 30, and people who do not engage in fitness exercises decrease at a rate of 0.5% to 2% per year.

Adhering to strength training can strengthen the body muscle group, prevent muscle loss, and muscles can protect our bones, joint tissue, the body will remain flexible and strong.

2. Strength training can build a good figure

Muscle is the energy-consuming tissue of the body, and people with more muscle mass can consume more calories every day, inhibit fat accumulation, help you reduce middle-aged obesity problems, but also improve the body line, help you create a tight body, look better in clothes, and people will be more confident.

3, strength training can improve health index

Strength training can activate the body muscle group, improve back pain, muscle strain and other sub-health diseases, and their immunity will also be improved, effectively resist the disease, strengthen blood circulation, thereby improving the three high problems, reduce the incidence of disease.

4. Strength training can maintain a youthful appearance

Muscle tissue also has the ability to store water, which keeps your skin firm and supple and slows the appearance of wrinkles. You will find that middle-aged people who insist on strength training will look much younger and more energetic than their peers.

5. Strength training can release stress and improve resistance to stress

Strength training can let your emotions get a correct catharsis, help you drive away negative feelings, relax your body and mind, let you have more confidence to face life and work, and maintain life satisfaction.

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However, middle-aged people for strength training, need to pay attention to several points:

1, choose your own fitness movements, start with low-weight training, learn the movement norms, so that the muscles form the correct memory, do not blindly carry out heavy weight training at the beginning.

2, do not only exercise a certain muscle group, but exercise for the whole body muscle group, so that the body balanced development.

3, add enough protein, muscle growth is inseparable from the supplement of protein, three meals to eat more chicken breast, fish and shrimp, eggs, dairy, beef and other high-quality protein food.

4. Be patient and persevere. Strength training, unlike cardio, does not yield quick results. We need to maintain the frequency of exercise, exercise more than 3 times a week, with time to see the body change.

5. After training, it is necessary to stretch and relax the target muscle group, which can improve muscle congestion and sore problems and help the body recover.