A look at a TV variety show, one of the guest artist Ma Jingtao uplift Taiwan's muscle to allow a female public praise highly click one's tongue. The front of the television and in the presence of the male guests are envious of his feelings, one after another to him to ask is how Make muscle. It is true that men have a bar of muscle envy of everyone, and this year is the Olympic Games in China, fitness than in any previous year will be the people, we have to act quickly yo! But do you know that, in addition to the muscle man's sexy appearance, And is closely related to health, lack of muscle men not only look tall and a lack of masculinity, and health will also be discounted, so with a stick of a man's muscle is a top priority!
Lack of muscle against the three
A scientific survey showed that men in the 20-35 age of muscle content changed little, but the 35-year-old after the beginning of each year in order to decrease the rate of 1%, to 60-year-old male muscle in the body content of the equivalent of a young man of only 75%.
1% per year is not a simple data, which means that the three major hazards:
First of all, men will lead to reduced basal metabolic rate, is the performance of the external fat.
Second, the heart muscle and other organs is an important part of its recession, has become a high incidence of cardiovascular disease in men's accomplice.
Third, will lead to decline in strength, even up and down the steps are difficult, which is many middle-aged men are the main reason for back pain.
Muscle recession can self-test
Middle-aged men with the need for sit-ups and push-ups and large ways to find out his state of muscle. Warm-up 3 to 5 minutes, if they can be completed for each 20 to 30 times, the muscles that pass.
Or "on the stairs test", which uses slightly faster than normal walking pace, 40 in a row on the floor level, if 40 to 50 felt a little bit tired, it showed that muscle endurance Yes, this is clearly shown that the situation is difficult for poor .
The above-mentioned method is only a general standard, in order to make the best of the decline in muscle strength can be done every 3 months time. Many cities have community health of the public health stations, we can go there for more precise testing muscle.
How to keep the muscles and get rid of fat
This issue is concerned about the number of fitness enthusiasts. In order to achieve Fat Burn Fat Burn in the process of reducing muscle. Must be on training to ensure the availability of comprehensive and targeted.
Fat Burn refers to the need for a comprehensive aerobic and anaerobic training combined with physical exercise to conduct a comprehensive and up to the required physical strength and movement in order to enhance the level of metabolism, promoting fat burning, reduce fat rather than muscle mass to reduce the purpose of .
According to refer to specific body parts of different high and low fat content, different training methods, so that "the right medicine."
Aerobic training can adipose tissue of free fatty acids can be out for at the same time can cause the body heat of the negative balance in order to promote the consumption of fat, Fat Burn is the best way of one of the sport. Professionals to do aerobic training can achieve the objective of the Fat Burn, but the body is not the United States, anaerobic training is a double-edged sword that can be less redundant subcutaneous fat, can increase muscle body. To less abdominal fat, both have to carry out a comprehensive and targeted training.
For example: training exercise at the beginning of a good idea to other parts of the body, so that the body's glycogen consumption to a minimum, and then carry out abdominal exercises or aerobic training, Fat Burn this effect will be better. Only once to start training on the abdomen to carry out training, so as not yet glycogen in consumption to the lowest level of muscle fatigue has been. In other words, the body has not yet been fully belly before fatigue fatigue. This is a high-abdominal fat, muscle contraction poor decisions. Fatigue and abdominal affect other parts of the effects of strength training, because in practice the power needed to coordinate other abdominal muscle contraction force (including breathing). Lower abdominal muscle contraction, strength training will definitely affect the quality and effectiveness of Fat Burn, if the first group of other body exercises, the muscles of glycogen dropped to the lowest level again practice the abdomen, or aerobic training, it will be good Does not affect the exercise of other muscles, so better to stimulate muscle to prevent the loss of muscle, while burning fat.
Strength training: To improve the anaerobic strength training, so as to steadily increase the muscle strength, so that the muscles strong and flexible, and shape optimization.
Experts: to consume more calories, must be high-intensity exercise training. If a small amount of exercise a high frequency of exercise, even if a very short time interval, the total consumption is not large and high-intensity exercise training and more consumption.
Strength training is ideal, I load the maximum amount of 75% to 80%. The aim is to muscle glycogen depletion, and do not make the muscle fatigue or muscle damage. So that each group of exercises every muscle in order to give a strong stimulus to prevent muscle atrophy, to block Fat Burn reduction. If the strength of small, less energy consumption, stimulate weak muscles, it can not reduce the consumption of fat calories purpose of muscle mass and become smaller.
The frequency of exercise: exercise per week to ensure that 4 to 5 times, practicing two or three days of rest a day, every 60-90 minutes, not more than 90 minutes, or is not conducive to the resumption of the body, lead to excessive fatigue, muscle is not conducive to the生长.
Aerobic Training: The best way is a high-intensity combination of strength and small. For example, after the end of anaerobic exercise, 20-30 minutes for fast and slow running a combination of Biansu Pao, or increase or decrease in speed and resistance exercises such as riding a car body-building. In addition, the weekly also carried out a separate aerobic training, each 45 minutes, not more than 1 hour, or will the loss of muscle, aerobic training can be carried out after the end of the abdominal training.
