After 35 years old, keep the secret of physical exercise

When people reach middle age, obesity not only means that the figure is shape and the value of the face is reduced, it also means that chronic diseases such as "three highs" will come to the door at any time. It is difficult to buy "Lao Lian", and many middle -aged and elderly people are enthusiastic about exercise and maintaining healthy weight. Experts remind that the weight of the elderly should not be too high or too low, and keep normal BMI.

With the age of age, the quality and function of the body's body skeletal muscle began to decrease. Joint and prevent muscle attenuation.

Hyaluronic acid, "maintenance agent" of bone joints

When the middle -aged and elderly people climb the building and daily fitness, if there is pain in joint pain, it may be lack of hyaluronic acid.

Most people have gradually increased their bone density, degenerate arthritis, rheumatoid arthritis and other arthrocaudi diseases. One of the causes of this phenomenon is that hyaluronic acid in the human joints and abnormal metabolism, and the hyaluronic acid concentration and relative molecular quality in the slider are significantly reduced.

Hyaluronic acid is the main component of joint sliding fluid, which plays the effect of lubricating and buffering stress on bone joints, relieving pain, and anti -inflammatory. Hyaluronic acid solution is a large molecular mesh structure, which has the elasticity of gel and the viscosity of the solution. This characteristic is called viscosity. It is like a "maintenance agent" of human joints to help maintain bone joint health.

Hyaluronic acid is a viscous solution when people walk normally, which can reduce friction between tissue; the slider is elastic when running, which can buffer the impact of joints. A moderate supplement of hyaluronic acid in the diet can restore the degree of lubrication of the slid to protect the cartilage and slidd film from destruction.

Protein, "filling" for maintaining human muscles

Each sports is inseparable from muscle exercise, and improper protection can easily cause muscle soreness, muscle strain, muscle spasm and other damage. When people reach middle age, in addition to paying attention to joint issues, they should also pay more attention to muscle maintenance.

After middle age, muscle degeneration and reduced muscle mass decreased. This is a signal of aging. Before the age of 70, the human body will lose about 8%of the muscles every ten years, and the loss rate can reach 15%every ten years after the age of 70. If it is not "protected" and "supplemented" in time, it will not only affect the exercise ability, but also lead to an increase in osteoporosis risk.

Good nutrition plays a key role in delaying muscle recession of middle -aged and elderly people, especially the raw materials that supplement muscle synthesis -protein. Generally speaking, the demand for energy for the elderly decreases with age, but the important nutrient demand for protein increases. Chinese residents' Dietary Guide (2022) recommend that the elderly in general, the daily protein intake is 1.0-1.2 grams per kilogram of weight. In other words, if you are 60 kilograms of weight, the dose of protein daily needs to be 60-72 grams; those middle-aged and elderly people who often exercise, especially to improve muscle strength and endurance training, you need to consume more more. protein.

Small molecular active peptides, protein absorption helper

For middle -aged and elderly people who have continued to decline in digestive functions, there is a hyaluronic acid and protein that can bring muscles. How to absorb as soon as possible?

Modern medical research has found that small molecular activated peptides are a biochemical substance between amino acids and protein. It is a fragment of protein. Compared with other protein foods, it is easier to absorb and easily promote muscle synthesis.

Soy peptides and pea peptides are high -quality small molecular activated peptides, which can help the body increase the muscle weight. Two activated peptides are an important synthetic signal for human muscles: pea peptides activate muscle cells, and then synthesize muscle fibers, and soybean peptides Make muscle fibers larger. If these two peptides have the effect of 1+1> 2, the human muscles will be more and stronger.

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