Exercising at 60 is never too late! How to exercise effectively?

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With the improvement of living standards, health has become our most concerned topic. What is healthy food? How to prevent diseases in daily life? These have become the focus of everyone's attention.

How to exercise to be effective?

Fitness can only help you achieve your exercise goals if you master the correct way.

Exercise at least 3 times a week to enjoy the benefits of exercise. Exercising 1-2 times a week will not bring lasting health benefits. Sean, a sports scientist at Rutgers University in the United States, believes that at least 3 days of planned exercise per week are needed. Research shows that sitting for a long time will offset the benefits of any exercise. So, get moving quickly.

Lifting weights is an effective way to build muscles. Lifting weights involves using barbells, dumbbells, and other iron equipment for weightlifting exercises. Lifting weights is a good way to enhance muscle strength, but some women worry about becoming too bulky. In fact, women produce much less testosterone than men, which means they will not develop excessively muscular no matter how they exercise.

However, lifting weights cannot turn fat into muscle. From a physiological point of view, they are two different tissues. Fat is sandwiched between the skin and muscles and also wraps around organs such as the heart. Muscle tissue can be subdivided into three main types: smooth muscle, cardiac muscle, and skeletal muscle, distributed throughout the body. What lifting weights can really do is help you build muscle within and around any fat tissue. The best way to lose fat is to have a healthy diet combined with exercise.

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Exercise is actually the best for the brain. Numerous studies have shown that physical exercise is the best way to improve cognitive function. Researchers at the University of Maryland in the United States found that aerobic exercise has unparalleled benefits for enhancing brain function. This exercise is not only beneficial to the brain but also contributes to heart health.

If you want to maintain a good figure, you can't stop for a week. Most people will start to break down muscle tissue if they don't exercise regularly in a week. The principle of "use it or lose it" is very applicable to the fitness field.

The plank is the "ace" of abdominal exercises. Some people use sit-ups to exercise their abs, but it only targets the abdominal muscles, while the plank activates several muscle groups on the sides, front, and back of the body. Therefore, if you want to strengthen the strength of the core muscle group, especially if you want to exercise your abs, choose the plank.

It's never too late to start exercising at the age of 60

A study by the National Cancer Institute in the United States showed that even if you start exercising in old age, it is still beneficial, and the risk of death is reduced.

The researchers wrote in an article published in the journal "JAMA Network Open" that although long-term adherence to sports activities may play an important role in reducing the risk of death, the evidence provided by this study shows that even if you start physical activities in middle and old age, you may get almost the same health benefits.

Exercise regularly and remember to supplement with Vitamin B

With the increasing trend of fitness, many people consciously eat protein powder to build muscles. But for fitness enthusiasts, what may be needed more is the B vitamins.

B vitamins are important substances for maintaining nerve excitability and keeping energy vigorous. They can accelerate energy metabolism, consume accumulated fat, improve exercise effects, and promote muscle strength. When supplementing protein and carbohydrates during exercise, a large amount of B vitamins is needed to help metabolism. If too much is consumed and it leads to deficiency, it may cause metabolic disorders, decreased immunity, and even diseases. Vitamin B complex consists of more than 12 types, among which the ones closely related to exercise are vitamin B1, vitamin B2, and vitamin B6.

Vitamin B1 is mainly related to carbohydrate metabolism and also affects fat metabolism. The greater the amount of exercise, the higher the consumption. The main food sources of vitamin B1 are whole grains, milk, egg yolks, lean meat, and plant seeds.

Vitamin B2 is related to the metabolism of fat, carbohydrates, and proteins, and a deficiency can lead to various inflammations, including angular stomatitis and cheilitis. The main food sources of vitamin B2 are animal livers, egg yolks, milk, beans, and green leafy vegetables.

Vitamin B6 is related to the metabolism of proteins, and vitamin B6 is needed for the conversion of glycogen in the body into usable glucose and the conversion of amino acids into energy. The main food sources of vitamin B6 are animal livers, lean meat, beans, and whole grains.

It is recommended that fitness enthusiasts eat more foods rich in vitamin B complex. If the amount of exercise is very large, it is advisable to take supplements appropriately, but it is best to supplement after professional assessment.

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Shopping and doing housework for women are equivalent to exercising in the gym

Is going to the gym too expensive or difficult to stick to? Perhaps you can consider giving up online shopping and personally go shopping. Australian researchers say that exercise does not need to be deliberate. Daily activities such as shopping, climbing stairs, and doing housework are all opportunities for exercise.

Previous studies have shown that shorter duration of intense exercise, that is, high-intensity intermittent exercise, has better fat-reducing effects. Emmanuel Stamatakis, a professor at the University of Sydney, pointed out in an article in the "British Journal of Sports Medicine" that almost "any activity" in daily life is an opportunity to exercise the body, and people do not need to pay extra money or time for fitness.

Nowadays, technology seamlessly integrates into various aspects of our lives, making tasks more convenient and efficient. This includes the realm of fitness. One revolutionary gadget that has gained prominence in recent years is the smartwatch. These wrist-worn devices go beyond merely telling time; they have evolved into sophisticated health and fitness companions. Imagine having a personal fitness assistant right on your wrist, tracking your exercises, monitoring your heart rate, and providing valuable insights into your overall well-being. One of them that is quite effective is BP Doctor. It provides comprehensive health monitoring and exercise monitoring.