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Aging is inevitable, but we can slow down the aging process and keep fit at any age through regular exercise.1. How to stay fit at any age
Aging is inevitable, but that doesn't mean you will exercise less as you get older. As you age, body movements begin to slow down, activities that were once easy to complete now require more effort.
In addition, as you age, your body's metabolism slows down, which is the cause of weight gain. You lose a certain amount of muscle mass, your heart's activity is reduced, and your body's reaction speed can't be as it used to be. Of course, everyone will age, everyone will become slower, but you can actually slow this process down and maintain your figure through regular exercise.
Strength training and intense exercise, as well as regular changes in exercise habits, can help maintain muscle mass, control weight, and prevent deterioration of heart function. circuit and improve reflexes. These are essential elements to lead a healthy, long life and stay in shape at any age.
Về già tăng cân có thể do quá trình trao đổi chất trong cơ thể chậm lại
2. Some habits help you slow down the aging process, keep fit at any age
Here are some habits that will help you stay fit at any age, while slowing down the aging process, including:
Do endurance exercises: Activities like jogging, cycling and Swimming is the best way to improve cardiovascular function and improve metabolism. You should aim to be active for at least 30 minutes a day of moderate intensity. Exercise intensity: Instead of running or cycling at a high and steady intensity all the time, you should alternate with lighter intensity activities. The exercise regimen should incorporate a variety of exercises of moderate intensity. Strength training: Maintaining muscle mass is important as you age, as both men and women lose muscle mass as they age and replace it with fat. Musculoskeletal muscle burns more calories at rest than adipose tissue. It also protects your joints and can help strengthen your bones, while maintaining proper density, which helps prevent fractures. Maintaining and increasing muscle mass can also help improve balance and reflexes, which are important as you age.
Duy trì tập luyện thường xuyên kết hợp tăng dần cường độ tập đem lại hiệu quả cao
So, how to prevent muscle loss, while increasing the amount of certain muscle to replace the lost amount? Lifting weights is a great choice for you. You should choose moderate weight dumbbells, practice 10 to 15 times a day to strengthen the main muscle groups, including the chest, back, arms and legs. Maintain a regular exercise routine and gradually increase the intensity of the exercise on a regular basis.
Change exercises often: you should challenge yourself and vary your workouts. This is also a way to help you stay in shape, slow down age-related changes. When you do an exercise routine over and over again, with no change in frequency, intensity, duration, or type of exercise, you may not see a significant change. Over time, this will facilitate age-related change to affect you. If you're complacent with your workouts, so will your body. Alternatively, you can incorporate new fitness ideas into your exercise routine, by:
Incorporate intense workouts about once a week and then increase it slowly. Over time, your goal should be to aim for two to three workouts per week. Track your weight training this week. Gradually increase the weight Change your exercise routine, experiment with weight training, interval training, yoga and recreational sports. In order to control body indexes to keep fit and monitor health status, in addition to maintaining regular exercise and healthy diet, regular health checkups are also extremely important. important .
Khám sức khỏe định kỳ là một trong những cách làm chậm quá trình lão hóa, giữ dáng ở mọi lứa tuổi
Coming to Vinmec International General Hospital, you will be accurately assessed your body's indicators by periodic health checks, in addition, regular health checks also help you detect diseases early, save money and save money. Save money, save time, and at the same time, the ability to heal is high. In addition, Vinmec International General Hospital also deploys a variety of general health check-up packages, suitable for the choice of many subjects, including:
Children's general health check-up package Health check-up package General health Standard General health checkup package Comprehensive General health checkup package Special VIP general health checkup package Diamond general health checkup package Customers can directly go to Vinmec Health system worldwide to visit or contact the hotline here for support.
Articles refer to the source: mayoclinic.org
