Why is muscle strength training closely related to healthy longevity? Experts reveal that it can prevent 3 common diseases

It is currently known that muscle mass will decrease rapidly from the age of 40. In the leg muscle strength, at 80, half of the muscle strength will be left in the 20-year-old. Reducing muscle mass is one of the reasons why the bed cannot afford it. The ultimate move to prevent and improve is muscle strength training.

In the basic theory of strength training, the standard strength training method for improving the effect in adults is to use 8 to 10 RM (after 8 to 10 times, that is, the limit of load). This allows you to challenge various high-weight muscle strength training and improve muscle mass and muscle strength.

However, it may be difficult to adopt such a movement for people with low muscle mass and low muscle strength. In recent years, one of the recommended replacements for this exercise is a slow training session with your own weight or a light calciner of 1 to 4 kg 2 to 3 times a week, 10 to 15 minutes each time. However, for this slow training, it is very important to "understand the structure of the body and cooperate with the personal body" to safely maximize the effect.

This is also very effective in preventing erotic syndrome, (b) preventing dysfunction syndrome, and (c) preventing dementia. Let’s see below one by one!

(a) Prevention of trophies syndrome

refers to the trophies syndrome that is accumulated in the internal organs, and at the same time, there are more than two conditions in hyperglycemia, hypertension and hyperlipidemia. If too much internal fat is accumulated, it may lead to dysfunction and may eventually lead to life-threatening diseases such as cardiovascular disease (cardiac disease) or brain vascular disease (brain wind).

People rely on muscle activity to move their bodies, generate heat and consume sugar or fat. If muscles become smaller, energy consumption will decrease and fat will increase, which may turn to diabetes or hyperlipidemia. The prevention of Chloride syndrome and muscle strength training are also connected through the aforementioned "heating and blood protection".

There is a protein called "myopale protein" in the muscle. Mice whose myopale protein gene is damaged are more likely to become obese than ordinary mice due to high-fat diets and may also suffer from diabetes. Myolipoprotein has the function of making muscles more likely to produce heat to burn fat. If the muscle mass is small, the myolipoprotein will also be smaller.

In addition, one thing has gradually been discovered at present is that muscles will also exert the role of endocrine organs and secrete hormone-like substances, which are collectively called "muscle hormones". The muscle hormone that was first published is a cell hormone called interleukin-6 (IL-6). It is believed to have the following effects:

① Antioxidant effect of the brain and protect neural cells.

② It produces effects on fat cells and promotes fat decomposition.

③ It produces effects on liver and promotes liver carbohydrate decomposition.

④ Anti-inflammatory effects of the ventral wall (preventing dysclerosis).

Among the recently discovered "muscle hormones", "cadencephalin". Azalea is a substance secreted by muscles through exercise, which can brown the "white fat" and turn it into "beautiful fat". This beige fat cell is a fat that uses fat energy to produce heat, so it should also be said to be a "easy to eliminate fat."

In addition, muscle training can achieve some short-term effects, which can stimulate the brain from sensory neuronal transmission, and then secrete kidney epinephrine, orthopedic hormone, growth hormone, etc. to promote fat decomposition.

(b) Prevention of sports disorder syndrome

refers to high-risk conditions that are difficult to stand or walk and require long-term care due to the decline or disorder of sports organs such as muscles, bones, and joints.

The main causes of sports disorder syndrome include ① weak hemibody muscle strength, ② weak balance ability, ③ bone or related diseases, etc. ① and ② Although it is possible for everyone to happen due to age, they can be prevented and improved through their own efforts. ③Bone or joint diseases include degenerative knee joint inflammation, lumbar degenerative joint inflammation, erectile dysfunction, etc., and must undergo treatment in the hospital.

The muscle mass decreases and muscle strength declines as age grows, which is called "sarcopenia". Usually as the age gets bigger, the muscle mass and strength gradually decrease, and eventually it becomes sarcopenia. On average, after 20 years of age, body fat begins to increase, muscle decreases after 30 years of age, and obviously decreases from about 45 years of age.

The "lower body" mentioned in the main causes of sports disorder syndrome is the most susceptible to aging. The lower body muscles will be reduced to half of the age of 20. As muscles decrease day by day, not only will the activity decrease, but it will also fall into the "negative circulation" of further muscle reduction, increasing the risk of falling and bed restlessness. The muscle strength decline caused by the reduction of muscle mass in high aged people is different from people. Some people look older than they are, while others look younger and more energetic. Most of the people who continue to do muscle training for a long time are very vigorous. In order to pursue healthy and long-lasting strength, muscle strength training is also an effective method.

(c) Prevention of dementia

Many epidemiological studies have shown that "sports have the effect of preventing dementia", and the most well-known study is the study of Buchman et al. (2012). They conducted a three-year survey of 716 healthy high-age patients with an average age of 82 to investigate the relationship between daily activities recorded by the sports tracker and Alzheimer's disease incidence, and pointed out in the report that the incidence rate of low-activity groups was 2.8 times higher than that of high-activity groups. In addition, Larson et al. (2006) also conducted a six-year follow-up survey on 1,740 elderly people over 65 years. The final report showed that the incidence of dementia will be about 0.6 times after walking for at least 3 days a week.

Although not yet fully clear why exercise has such an effect, many animal experiments made with mice or rats have shown that exercise (running) can promote neuronal cell proliferation in brain macaques and make learning more efficient. Since brain macaque is the center of short-term memory, it is believed that there is a profound connection between dementia and children's learning.

In animal experiments, movement increases the discovery of brain-induced neural nutrient factors (BDNF). Experiments show that exercise can secrete intraocular growth factor (IGF-1) in the liver or muscles, which not only makes muscles thicker and bones stronger, but also is related to the increase in BDNF in the brain.

In addition, "ashimin", one of the muscle hormones secreted from the muscle, may promote the production of BDNF in the macaque. Therefore, it is also possible to secrete dementia-preventing substances from the muscles through exercise, but the correlation remains to be further verified.

Journalism Aristotle once said: "Walking can solve many difficult problems." Perhaps the secret is hidden in the muscles.

(d) Healthy life and muscles

One of the indicators that we can survive with a healthy state is "Healthy life". The so-called healthy life is the period when you can live independently and healthy, without requiring long-term care due to bedtime, dementia, etc.

"Healthy life" = "Average life" - "Times that require care and other support"

In Japan, the average life of men and women has long exceeded 80 and 86 years old, but the health life is 71 years old and 74 years old for women. In other words, we "have more than 10% of the time in the last stage of our lives, and we must rely on the strength of others to survive." Solving the topics of "How to enjoy life without being unable to afford a bed" and "Short as much as possible the period that needs care" are also the most important topics of Japanese society in the future. As for one solution, it is to use slow training and other methods to strengthen the muscles.

The author has passed 65 years old this year. Not only does he feel his physical strength gradually decline, but his muscle mass has also been reduced compared to his bodybuilding sportsman's period that year. However, through scientific learning and accurate sports knowledge, the anxiety about aging gradually changes into peace of mind and expectation. I want to continue to do muscle training in the best posture that suits my body. For those who are writing, strengthening muscles is an indispensable condition for enriching the colors of life and creating a happy life.

To build muscles happily and correctly is to build your body; to build your body is to build your personality; to build your personality is to create happiness; to create happiness requires starting with building muscles happily and correctly.

After "Pressing to Protect Heat and Blood", I created another new term. Happy and correct to build muscles, body bodies, personality people (NI), and happiness. (Remarks: The first letter in the bracket is pronounced in Japanese)

Put these pronunciations together and become "TAKANISHI", which is the surname of the pen "Gaoxi". Although I am a little ignorant, if you can think of the word "TAKANISHI" from the brain, it will be my unparalleled blessing.

※ This article is excerpted from "The Complete Book on Strengthening Muscle Strength Training".

Book title: "Complete Book on Strengthening Muscle Strength Training"

Author: Naoka Ishii, Shinji Kashikou, Gao Xiwenli

Messager: Liu Ge'an

Publisher: Joint Publishing

Publishing Date: 2023/07/06