星期四 2025年 8月 07日
主页 副刊 元气|活力

维持肌肉量好好吃多运动

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耳顺之年,深感手臂和腿部耐力不足,新年快到了,为了预防老化与骨质疏松,加强训练肌耐力,成为极力改进的地方。

年过50岁,肌肉量逐年减少,如果出现“肌少症”,会提早老化、导致活动量下降、增加跌倒和骨折的风险。想要促进新陈代谢,增加肌耐力,降低三高风险,就必须保持运动习惯。

平时作息正常,不烟少酒,按时就诊用药,三餐知节量,少忧少怒,维持正常体重。每天趁着午后微凉,骑着脚踏车沿着堤防或乡间小径,悠然享受田野风光,清风拂面宜人,阳光温和不炙热,还可补充维生素D,1、2个小时下来,筋骨松弛汗湿衣裳,备感全身畅快。

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在家则从事重量训练,目前一手各举14磅哑铃百次,还有握手器、拉弹力绳、仰卧起坐、伏地挺身等。外出散步运动时,脚踝绑上沙袋健行,经过长时间锻炼,肌肉变得结实,腿部变得有力,比较不会手酸腿麻,骨密度检查也没问题。

增加重量训练及强化核心肌群,能增加心肺功能、柔软度和肌耐力,保护脊椎骨骼,减少摔倒扭伤的机会,更可提升免疫力,病痛也能提早复原。

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“流水不腐,户枢不蠹”,四体不勤病痛缠身,只有勤加运动,加强肌耐力,适度补充营养,多存点老本,延缓病症发生。

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