如何開始肌力訓練呢?
如果不知道從哪裡開始,你就走一萬步吧!
- 1萬步開始:每天先從1萬步的小腿肌訓練開始。
- 再加深蹲:再慢慢加入自體重訓練,如深蹲和橋式等。
- 阻力訓練:習慣後可以加一些重量,例如啞鈴或彈力帶,進行阻力訓練,讓肌力更進一步。(隨時隨地鍛鍊)
肌力訓練,關係到未來年老後的行動力與心肺功能,如果現在不開始練,年老後的行動力減退,會直接影響心肺健康。你只要是40歲之後,你就要開始肌力訓練運動,你不要等到60歲後才開始訓練,那時恐有許多力不從心呢!
健康無價早早開始肌力訓練,將是你一生中無法被剝奪的健康財富!不要告訴我肌少症是老人家才有。所以我認為,與其存一千萬退休,不如現在開始,多儲一千萬個,有力的肌肉細胞!
從今天就開始「每日萬步+深蹲50下」,讓健康成為你最寶貴的資產!
參考資料:
- Strength training in elderly: An useful tool against sarcopenia
- Peripheral artery disease (PAD)
- Effects of blood flow restriction (BFR) with resistance exercise on musculoskeletal health in older adults: a narrative review
- Effects of Blood Flow Restriction Combined with Low-Intensity Resistance Training on Lower-Limb Muscle Strength and Mass in Post-Middle-Aged Adults: A Systematic Review and Meta-Analysis
- Associations between lifestyle-related risk factors and back pain: a systematic review and meta-analysis of Mendelian randomization studies
- The Relationship between Physical Fitness and Cognitive Functions in Older People: A Systematic Review
- Do Exercise-Based Prevention Programs Reduce Injury in Endurance Runners? A Systematic Review and Meta-Analysis
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