Build Muscle To Last

Build Muscle To Last.

Build Muscle To Last :

 FORCE IS BEAUTY. FOR THE ODEAUX, ALL MAY BE PURCHASED WITH THE EXERCISE OF WEIGHT - MARKET, DANCE, EXECUTION.

       Two decades in the physical fitness revolution, we assume that the exercise makes the human machine resembles, feels and works better. But now, as the baby boom generation advances to mid-life, another benefit emerges. A growing body of research is an assumed challenge of what happens to bodies as they age. Evidence suggests that an active lifestyle can have a dramatic impact on much of the physical decline - in terms of strength, vitality, disease risk and many other areas - traditionally associated with aging. This is not a surprise for some experts. "Exercise is our normal state, the state where we are genetically oriented," says Dr. John Holloszy, a professor of medicine at the University of Washington in St. Louis. The bodies are designed to be used, and the modern tendency to become less active as we push, has created a vicious circle: as we change less, our bodies lose their function; making exercise more difficult, more difficult and even less active.

       Of course, exercise does not have the power to prevent any age-related impairment - for example, it can not prevent vision loss or loss of hearing. But this can help to differentiate between a vigorous and fragile old age. "There is no doubt that a general decline in almost all biological systems occurs when an individual ages," said cardiologist James Rippe, director of the physiology and nutrition laboratory at the School of Medicine. University of Massachusetts in Worexter, "but the speed of this decline can be dramatically demonstrated by staying active throughout life."

       The message seems to be happening - at least to the ranks of those who exercise the most: 42 percent of New York City Marathon participants last year were 40 or more, 22 percent more than in the following years. above. But the benefits also extend to non-competitors: studies show that people of all ages and levels of fitness can improve stamina, strength and flexibility with moderate and regular exercise.

       It is too early to call for conclusive research: many studies are cross-sectional, meaning that they compare groups of people, usually older or younger or active with sedentary people. This may highlight the differences, but this does not prove a cause-effect relationship, nor any change in a person over time. Longitudinal studies may reveal more: follow a group for days, months, even years, but control of all variables is almost impossible. Another limitation: most of the research was reserved for men.

       Even though, the evidence is convincing that exercise has a beneficial effect on changes in all fitness parameters - cardiac and pulmonary function, muscle percentage relative to fat, strength and flexibility, bone health, blood chemistry and psychomotor skills. This is what scientists report:

Keep the engine buzzing :

       One of the most studied areas is heart health and lung. The maximum oxygen uptake or VO2max - the largest amount of oxygen consumable in the case of hard work - decreased by 9% per decade for inactive males and females from 20 years of age. However, active people have an advantage: their VO2max is higher than that of sedentary people of matched age. Although the VO2 max declines with age, even among athletes, a number of studies have shown that in active persons it is comparable to that of inactive people 20 years younger. This means that if you work regularly, you can probably walk down the stairs or walk as vigorously as a 20-year-old inactive child.

       What is necessary? At the US College of Sports Medicine (ACSM) meeting, Michael L. Pollock, director of the Center for Exercise Studies at the University of Florida in Gainesville, recommended 20 to 60 minutes of continuous aerobic activity, three to five days a week. When working, aim for a heart rate of 60 to 90% of your maximum adjusted by age (220 minus your age).

Build Muscle To Last :

Flab and other factors :

       "If you weigh the same at age 50 you did at the age of 25, you might think you have the same body but you are not," says Margaret Flynn, a professor of family and community medicine at the University of Missouri, in Colombia. The percentage of body fat composed tends to increase slightly with age - a change that is strongly related to inactivity. In addition, lean body mass (anything that is not fatty, including muscle, bones and water) is lost as you get older. In the 18-year study of Flynn among 500 men and women, men began to lose a lean body mass after the age of 40, women after menopause.

       Lean body weight loss affects many functions, muscle strength is one of the most important. Force is a quality that is often taken for granted; people do realize how much that affects the ability to carry packages, climb the stairs, open the doors and perform a number of other daily tasks. This also allows vigorous exercise with less risk of injury. The evidence suggests that use slows the loss of strength. People in physically demanding jobs can remain strong for many years: researchers at Penn State University found that coal miners in their 50s and 60s tended to be stronger than their sedentary peers.

       The loss of strength is attributed in part to the decreased power of rapidly twitching muscle fibers involved in sudden, strong contractions such as those used for running and lifting heavy objects. The actual number of fibers of rapid contraction also decreases with age. For reasons not included, slow-twitch fibers, which play a role in muscular endurance, appear to be better over time. Muscular endurance decreases very little up to 70 or 80 years of a person.

       Daily activities are also highly dependent on the flexibility that allows your joints to take up your entire range of movements, whether you are making the dog or retrieving a book from a high shelf. With age, chemical changes harden the connective tissue - ligaments, tendons and other structures that connect the bones and muscles. Inactivity increases hardening by allowing tissues to become weaker and shorter. The exercise that motivates the joints throughout their range of movements, such as regular stretching, dancing, gymnastics and yoga, has been shown to improve flexibility in both youth and adults.

Help for "Old" Blood :

       Blood levels of triglycerides, low density lipoprotein (LDL) and total cholesterol - all of which have shown that they increase the risk of heart disease - increase dramatically with age. High-density lipoprotein (HDL) - the so-called good cholesterol, because a high ratio of HDL to total cholesterol reduces the risk of heart disease - only increase slightly. Exercise seems to increase HDL levels in adults of all ages. Researchers at the University of Washington School of Medicine found that the ratio of total cholesterol to HDL cholesterol in 14 male endurance athletes (with an average age of 60 years) was as low as that of runners trained at age 20 and 25 to 46 percent less than sedentary men of their age.

Build Muscle To Last :

Repair the mind behind the movement :

       Complex neuronal processes that control movement are affected by age because brain cells are reduced and the functioning of neurotransmitter systems decreases. One of the most obvious results is the reduction in response speed, which not only affects the ability to return a tennis ball, but also to drive a car or avoid a fall. This involves both reaction time (the speed at which a jumper leaves the block or a driver moves away from the gas in an emergency) and travel time (the speed of the corridor is 100 meters or the driver the foot in the brake). Cross-sectional studies suggest that the response rate is faster in active adults than in sedentary adults. Roberta Rikli, a physical education teacher, examined women with an average age of 70 years who had exercised three times a week for 15 years or more and found that their response time was almost identical to that of women academics.

       Balance, which is important in effective movement and the prevention of falls, is associated with motor skills and muscle strength. In the Rikli study, women of working age of long duration obtained roughly equal results on the equilibrium tests as the students of students in sedentary.

       Priscilla MacRae, an associate professor of sports medicine at Pepperdine University in Malibu, California, is studying a group of 65-year-old women and found that even those who did not start exercising until the age of 50 or 60 showed psychomotor reactions similar to those of inactive 25-year-olds. Louise Clarkson-Smith and Alan Hartley of Scripps College in Claremont, Calif., Found that the most active people aged 55 to 91 were better at reasoning, memory, and reaction time testing.

       Aerobic exercise seems to be the most effective in maintaining clear psychomotor skills. Robert Dustman of the Veterans Administration Medical Center in Salt Lake City studied sedentary adults aged 55-70; The group that went through four months of aerobic training improved on a variety of perceptual and motor tasks, while the group that formed for strength and flexibility showed little improvement. The difference could be in the greater efficiency of an aerobic body to transport oxygen to the brain; which may explain why you feel alert and clear when you work regularly.

What about Bones?

       Few aspects of aging have received as much attention today as bone loss, or osteoporosis. Correctly, with 10 to 15 percent per year, they die from complications of hip fracture almost equal to the number of women who die from breast cancer.

       Bone loss seems to occur naturally with age: after the age of 35, the average woman loses three-quarters of her spinal column and her mineral arm per year. After menopause, when the amount of estrogen that preserves the bones circulating in the body decreases sharply, this rate increases to 2.5% per year until about 65 years, whereas it seems to reach 0.5 to 1 per hundred. Although there are generally no visible effects before menopause, loss of minerals makes bones weak, fragile and more likely to break down later.

       You've probably heard about the possible link between lifelong exercise and dense bones. Studies conducted by Dr. Peter Wood of Stanford University School of Medicine indicate that men and women over 50 years of age who have been working for many years have spines 40% dense than those of a group sedentary exercise Weight-related exercises such as running, walking and similar activities that put stress on the legs and spine - probably offer better protection against bone loss than activities such as cycling or cycling. swimming, which are not performed standing. But any exercise is better than none, "says Everett Smith, director of the Biogerontology Laboratory and Department of Preventive Medicine at the University of Wisconsin in Madison. Swimming, for example, showed an increase in bone density in the arms and legs. Smith says, "If a person can not run, but can swim or ride a bike, then by any means you have to swim or ride a bike."

Build Muscle To Last :

The question of the extension of life :

       It is possible that exercise not only shows the aging process, but adds years to life. Consider the results of a longitudinal study of women reported by Steven Blair, Director of Epidemiology at the Dallas Aerobics Research Institute, at an ACSM meeting: a group of 3,216 healthy visitors to the clinic was followed for eight years; those who were less physically had four and a half times more mortality rates than the most fit women. Probably the most well-known study linking exercise to longevity was conducted by Dr. Ralph Paffenbarger Jr. of the Stanford University School of Medicine. He followed 17,000 students at Harvard University and found that over a period of 12 to 16 years, those who had spent 2,000 or more calories per week on physical activities, such as walking, climbing stairs and recreational sports, had 28% lower mortality rates than their less active counterparts. The gain resulted in a return of 2.15 years of additional life.

       One caveat: the data also showed that college athletes who stopped exercising lived no more than their sedentary classmates who never worked. "There is no lasting benefit of being suitable for young adults if a person does not stay active," says Paffenbarger. The good news is that college potatoes that switch to an active lifestyle have the same benefits as those who have always been active.

       A variety of fitness studies support this observation. Not only does regular exercise preserve body function in young and middle-aged people but also the benefit of the elderly although this is their first exposure to move. "A sedentary person going into training can produce an answer that can be the equivalent of a 10-year or even 20-year rejuvenation," says Dr. Roy J. Shephard, Director of the School of Physical Education and Health at the University of Toronto. "I do not think there is any drug that can match that."

       START YOUR EXERCISE (OPERATING OR WALKING) TODAY IF YOU DO NOT HAVE IT AND CONTINUE UNTIL YOU TAKE YOUR LAST TURN OF LIFE!

       "Humans" have a life a billion years ago. There have been five massive extinctions in the history of the earth. We live the sixth. And now we are running at a pace to end all this. This time it will be our fault.

       New discoveries and inventions have made our way of life full of convenience. But our bodies need work. Just as sedentary water begins to smell, the sedentary lifestyle has resulted in many chronic diseases such as heart problems, diabetes and high blood pressure.

       Today, health researchers suggest that most of the chronic diseases that have appeared in a man's life are due to stress. From where he came. It is the bi-product of our so-called modern way of life.

       We are standing at the edge of the cliff. Immediate steps are needed to restore healthy days. We need to integrate exercise, balanced diet, healthy sleep and the most important and happiest thoughts in our lifestyle in order to get rid of all health problems.

I believe that "the opposite of the great truth is also true".

Day and night, work and rest, art and science ... all seem opposed, but my point of view is that they complement each other.

The more you relax, the more active you are. Life is a balance between what we can and can not do. Learn to live between effort and capitulation.