Many people say that it is difficult to slim down after 40 years old, let alone 60 years old. However, medical research and examples have confirmed that fat is reduced after 60 years of age, not weight. Different ages have different ways of exercising. Finding the right way can also be healthy and healthy.
"The speed at which 60-year-old men and women lose weight by exercise is not worse than that of young people," said Robert Huizenga, assistant professor of clinical medicine at UCLA at the University of California, Los Angeles. He is 60 years old and has chronic diseases. Moderate adjustment of exercise and diet, as well as exercise weight loss
Age affects the oxygen uptake of exercise
Oxygen uptake is an indicator of exercise capacity. When young, oxygen intake is high and exercise performance is good. Hassinger said that the oxygen uptake at 60 years old is about 1/3 less than that at 25 years old. It is relatively difficult to exercise, considering the physical condition and needs to adjust the exercise program and intensity.
"Cardiovascular and metabolic diseases often occur after the age of 60. Before exercise, you must first do a health check to understand the body." Hassinger also reminded that this age of hips, knees and other joints also began to have a condition, the original habit For those who are running or aerobic, it is recommended to switch to a milder exercise such as swimming or walking to avoid injury.
Losing fat after middle age is not losing weight
After the age of 60, pay attention to the problem of muscle loss. Less muscle, slow down metabolism and gain weight. At this stage, it is necessary to maintain muscle mass, bone density, and maintain the normal functioning of the body cells. The weight figure is second.
Studies have shown that after 30 years of age, muscle mass is lost with age, 10% less at 50 years old, 30-40% less at 80 years old, and lower limbs are lost more than upper limbs. Healthy elders stay in bed for 10 days, and the muscles that are lost are as much as 1 kg. Age is also a key factor affecting bone density, especially for menopausal women.
Weight training, muscle strengthening, bone preservation, regular, progressive weighting is effective
"If it is a freshman, it is best to start with the fitness coach and start again," Hassinger said that the training should be carried out step by step, slowly accumulating muscle strength, so as not to cause sports injuries.
"After the age of 60, the training must reach a certain level of strength to be effective," said Spitzer. If you take 5 to 12 dumbbells for 10 to 12 times, you will lose weight to 8 pounds. "The effective weight of heavy training is that you feel sore and a little hard when you are doing it."
Protein must eat enough
Re-training a sufficient amount of protein diet will speed up the repair of muscle cells and increase muscle mass. US nutritionist Susan Bowerman said that protein provides a feeling of satiety that is superior to carbohydrates and oils, so adjusting the proportion of the diet in a timely manner after middle age can avoid the accumulation of body fat.
Water to drink enough
Drinking enough water can promote cell metabolism, help suppress appetite and stabilize weight. After middle age, the hypothalamus that controls hunger and thirst, the reaction becomes more sluggish, especially the feeling of thirst. New York state nutritionist Christen Cooper also warned that older men and women have weakened bladder control, often in order to avoid frequent running of the toilet, resulting in insufficient water.
Stretching is important
The softer the body, the more you can avoid getting injured during exercise. Rami Aboumahadi, a fitness instructor in Florida, suggests that stretching regularly or yoga exercises can effectively relax muscles.
Weight loss final checkpoint: positive psychological adjustment
It is not impossible to maintain a healthy weight in the 20s at the age of 60, but it takes time and patience. "This age is a healthy lifestyle to maintain weight, and intense weight loss and exercise are not right." If you always think that "aging is fat, it is natural", "people as old as me are fat", and nothing Help to change health. The positive approach is to find friends, family, and colleagues with similar interests to exercise and overcome psychological barriers.