The phenomenon of aging has been thoroughly researched by scientists. People regularly Training should not be surprised - moderate physical activity, adjusted for age, body weight, physical fitness is crucial to maintain physical health, mental health and in the prevention of diseases: cardiovascular disease, osteoporosis, cancer, diabetes 

It has been found that regular physical activity assisted cardiovascular system, prostate, improves glucose tolerance (reduces the insulin resistance) - which means reducing the risk of diabetes. Interestingly, even in the treatment of prostate cancer exercise proved to reduce the side effects of therapy (footnote 1). Additionally trains have less body fat and improved lipid profile (prevention of hypertension, atherosclerosis and other cardiovascular diseases). It was also found that the classes are correlated with the secretion of testosterone (increase in the level of free testosterone), IGF-1 and DHEA (which
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The phenomenon of aging has been thoroughly researched by scientists. People regularly Training should not be surprised - moderate physical activity, adjusted for age, body weight, physical fitness is crucial to maintain physical health, mental health and in the prevention of diseases: cardiovascular disease, osteoporosis, cancer, diabetes 

It has been found that regular physical activity assisted cardiovascular system, prostate, improves glucose tolerance (reduces the insulin resistance) - which means reducing the risk of diabetes. Interestingly, even in the treatment of prostate cancer exercise proved to reduce the side effects of therapy (footnote 1). Additionally trains have less body fat and improved lipid profile (prevention of hypertension, atherosclerosis and other cardiovascular diseases). It was also found that the classes are correlated with the secretion of testosterone (increase in the level of free testosterone), IGF-1 and DHEA (which brings the same benefits, increasing muscle mass and strength, increased durability - (footnote 2). Interestingly, elevated levels of hormones maintained can only be the regular conduct of training, after 4 weeks of detraining is considerably reduced (footnote 2). Elevated levels of hormone-induced resistance training is detected in men aged 70-80 years (the most important anabolic hormone levels, ie. GH / IFG-1 and testosterone decreases with age). 


As if that were not enough, the training is prevention of osteoporosis. Not without significance is the increase in body mass, muscle strength and endurance. Interestingly, for the sake of efficiency do not need a great amount of exercise and series. In one study, in 2005, a 20-week elderly people (65-78 years old) were divided into two groups, each of them, a program of weight training 7 on the top and bottom of the body. In the first group of subjects performed only one series of a resistance exercise, the second 3 series. Although the 3 series brought greater results, already one series has brought a significant improvement eg. In climbing stairs, defeat episode 6 m back or walk for 400 meters (footnote 3). 

Another study in 1999 in California (USA), confirms these observations. With 46 people created 3 groups divided into resistance training run 1, 2 or 3 times a week. In conclusion, the researchers found that even a moderate workout 1-2x a week can significantly improve the ability of exercise for people aged 65-79 years (including significantly reduce the risk of fracture and collapse; footnote 4). 

As you can see to the maintenance of health, fitness and well-being does not need to train every day, enough 3-4 workouts per week. They may be marches (including Nordic walking), strength training, team sports, cycling. The choice of activity depends on the preferences of the individual. 

Before starting any physical activity examine their health - consult your doctor and get permission to conduct the training. In particular, if: you have a high level of body fat, cardiovascular disease (hypertension, atherosclerosis), postural problems, diabetes, eye diseases, such as orthopedic problems. Spine, knee joints. Remember that each exercise is mandatory preceded by a thorough warm-up the entire body (for example,. Course of a few hundred meters, jumps, remorse leg support, push-ups, sit-ups, Slopes, skrętoskłony, circulatory joints, dynamic stretching, etc..) Taking exercise without warming could cause serious health consequences -możliwe are torn muscle, joint damage and other injuries! Perform exercises under the supervision of an advanced, after a thorough warm-up. Do not engage in any activity without a comprehensive medical examination and consultation with the family doctor, cardiologist.

Added by: RudyMonster

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