55 years old and over
According to research, intermittent training provides more benefit to the elderly. You can continue the exercises in Ramadan.
A study conducted by the Mayo Clinic revealed that the form of exercise called 'interval training' significantly energized the muscles and reduced the aging of the muscles. Compared to other exercise techniques, the 'mitochondrial' organelle, which provides energy to the cell, provides a much healthier work of 'intermittent training', a person's full-capacity work for a certain period of time, a certain period of time to rest. For example, if the person is pedaling on the bike at full capacity for 4 minutes, he must rest for 3 minutes. In this way, when 3 sets are repeated, part of the 'interval training' is completed.
Work out light weight for muscle mass
Investigating the cell mobility of 72 healthy people aged between 30 and 64 years, the researchers had many exercise techniques, including 'intermittent training'. At the end of 12 weeks, they determined that the most effective exercise method was muscle weight training techniques. Experts, the most energy to the muscles to stay young and exercise technique that 'intermittent training' is stressed.
Mobility in 400 genes
Professor Sreekumaran Nair underlined that there was a major change in the genes of the 'intermittent trainers'. In weight workers, this figure remained only 74'de. The difference between the elderly clearly reveals the rejuvenation effect of 'intermittent training'. There are mobilities in the 400 genes of the elderly working with this method, while the number of mobility in the genes of the elderly working with weight is 33 ”.
Şişli Florence Nightingale Hospital Orthopedics and Traumatology specialist Assoc. Dr. Contact Neslihan directly
Do not forget to take protein
Itibaren From the 40s onwards, there is a significant decrease in the amount and function of the musculoskeletal system during the aging process. Mankind's biggest dream is to slow down the aging process. Nowadays, experts think that aging will be slowed down by preventing loss of muscle quality and strength. Because it is known that aging occurs with the decrease in muscle mass and functions. In addition to muscle loss during the aging process, the number and function of mitochondria in muscle cells is decreasing. Thus, the muscle cell produces less energy and muscle weakness develops. The antioxidant activity of the muscle against free radicals decreases and oxidative stress increases. In the elderly, in addition to increased protein requirements, decreased protein intake may play a role in increasing muscle and bone mass loss.
Eliminate muscle weakness
The most effective way to combat muscle weakness is to prevent or eliminate many problems of old age. The most successful method of this struggle is adequate exercise and adequate protein intake. We can slow down muscle loss even by increasing our activities in walking, gardening or household chores. It is important for older people to take 1 to 1.5 grams of protein per kilogram per day, and it is important to distribute it over three meals. It is known that increasing vitamin D intake increases muscle strength and function and reduces muscle loss.
Can you exercise while fasting?
Fasting does not prevent you from exercising. The ideal exercise for fasting is walking, swimming and cycling in the morning . It should be done in the early hours of the morning or 1 hour before the iftar, or 2 hours after the iftar.
What types of exercise should be by age?
45-55 years: 40s are the ages where health problems occur. With the aging process, metabolism begins to age and muscle mass decreases. Weight gain is inevitable if you do not exercise. Estrogen in women begins to decrease the amount of testosterone in men. 5 days a week 30 minutes non-demanding hiking, cycling can be done. Time can be increased over time.
55 years and older: Walking, leaping 40 times a day, swimming is ideal for those ages. At these ages, physical activities can be performed with weight-bearing exercises on a daily basis. One out of two women aged 50 and over is facing a bone fracture during her life due to osteoporosis. Men are only affected. Exercise, especially weight training, plays an active role in the fight against osteoporosis.
37AXX
Protein2o Low-Calorie Protein Infused Water, 15g Whey Protein Isolate, Harvest Grape (16.9 Ounce, Pack of 12)