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Aerobics are practised for 20 minutes at least
About 35 years old, the human bone amount and total amount of
muscular strength will reach the summit, later muscles will be
reduced at 3% of the paces of every year. State Sport General
Administration sports activity scientific research institute North
Europe wild to walk Yao Xin new statement, director of
popularization center, if you want to slow down the degradation of
muscles and the bone joint, the fitness best ways of middle-aged
and elderly people are to do aerobics, each exercise can't be less
than 20 minutes.
Because in the first 20 minutes, it is glycogenic that move the
energy consumed mainly came from muscles, after the 20 minute,
human body does not can transfer, use fat as movement energy, that
is burning fat which we say often. So the sport time 20 minutes
later is more important, USB Drive if sport time can
lengthen 10 minutes, 20 minutes or longer, it will be better to
temper the result.
Another index of weighing the movement result is the heart rate,
people's maximum heart rate is generally 220 minus age, want to
reach the results of building up body of aerobics, the heart rate
should reach maximum heart rate 65% - 85% . Can't reach result that
the minimum value temper then obvious, if the heart rate exceeds
85%, have oxygen sport just then, come, lower fat of blood, lower
by sport function of blood pressure can reduce.
Before 35 years old, the health is at the stage of storing, move in
any case 35 years old later, bone amount and muscle will not exceed
this peak value, can only be at the stage when keep and degradate
gradually. So, Yao Xin's new suggestion, 35 years old ago, so long
as will not cause the damage of movement and muscle, it is all
right to do any sport, could make the peak value of bone amount and
muscular strength the greater in this way, then after 35 years old,
when the undertaking family need you to pay physical power greatly,
will be much energy that the human body is for you to consume, the
talent conference is healthier.
In the face of degradating naturally, needn't be pessimistic, the
middle-aged and elderly people should pay attention to the aerobics
20 minutes later, appropriate exercise can increase the nutrition
of the cartilage, increase the strength of muscles around the
joint, thus improve the joint stability of bone, delay the
withering of muscles. It is the best movement means to hold the
cane and walk wildly, lighten the pressure to the joint of the
movement through strengthening the upper limbs and moving, lengthen
the life-span of muscles. DRAM module|In
addition, taijiquan, gentle strength game, swimming,etc. are the
good choice too.
