如果你时常感到十分疲惫,那真的很危险了!

2017-04-11

运动起来,摆脱肌无力吧!


你是否爬楼梯喘不过气,拿重东西很累……是不是感觉最近体力下降了?


那可能是年龄增长和运动不足导致肌肉减少,使“身体年龄”比实际年龄大。肌肉量少,将来就有可能摔倒或者卧床不起。


并且最近了解到,还有提升糖尿病、高血压、癌症、动脉硬化等生活习惯病的风险。

 

在没有什么东西或者稍微有点台阶的地方,就会被绊住。


那么具体有哪些症状呢?



家里的楼梯爬1层就觉得吃力。



把大米袋子搬到厨房等程度,过去一直能够轻松搬动现在觉得吃力。



下面的选项心里觉得自己也符合的人可能是“肌肉力量不足”。



让我们来测一下身体年龄吧!


Test1测试下半身的肌肉量:单脚站立测试


坐在椅子前,两手放在胸前交叉,伸直右腿,用左脚站起来,右膝盖稍微弯曲一点也没关系。



站起来后不摇晃,不使用支撑物,左右脚都可以站起来。



下图判定你的肌肉力量年龄段



Test2测试肌肉的耐力:两腿30秒钟站起测试


坐在椅子前面,两脚放在地上,两手放在胸前交叉,伸直两膝盖站起来、坐下。看30秒钟能站起来几次。




下图判定你的肌肉力量程度



通过从椅子上站起来的两个测试来检测一下自己现在的身体年龄吧。


提升肌肉力量,降低身体年龄的运动十分重要。从读者调查结果来看,很多人都是因为感觉会累、没时间等理由而不运动,但实际上也有短时间内就可以收获健康的高效运动,而且越运动身体就越不容易疲劳。


应该开始运动的6大理由:


理由1:提高心肺功能打造不疲劳的身体


理由2:预防生活习惯病


理由3:控制食欲消耗内脏脂肪


理由4:调整皮肤状态


理由5:促进女性激素分泌降低患病风险


理由6:提高大脑认知功能


每天没有10分钟以上的运动时间的话,请活用走路的时间。


当你在便利店或者地铁站等,利用日常的分分秒秒进行慢走,身体重返年轻,轻松减肥。


很忙的人可以选择短时间高强度的间接性训练,有时间的人可以跑步等,从生活中的小事做起,慢慢养成习惯吧!

评论

查看更多

2017-03-21

都是很简单的可以常常做的,好用~

2021-11-25

What's the current interest rate for personal loans? ciprofloxacina ev torrino "One of the things I noticed is that some women are unsure if they're ready to make changes to their lifestyle," Napolitano, an associate professor at the School of Public Health and Health Services at George Washington University in Washington, D.C., told ABC News. "But avatars are one of the most powerful tools in terms of making behavioral changes."

2021-11-25

I can't get through at the moment cvs cetirizine liquid Consolidation is the most effective route to efficient and effective population health management. The recent surge of hospital mergers across the country started before the ACA but is likely to continue and perhaps accelerate as a result of the law.

2021-11-25

Where are you from? biotech ciprofloxacin 500 Paul George, executive director conduct at the FRC, said: "The final report of the tribunal provides a clear analysis of the case and how it reached its conclusions. It should be essential reading for all members of the profession.

2021-11-25

When can you start? cenforce 200 mg uk Oracle also replaced renowned tactician John Kostecki, a San Francisco hometown favorite, with British Olympic sailing champion Ben Ainslie, the backup skipper on Oracle's practice yacht, leaving a single American on the winning boat.

2021-11-25

What's the exchange rate for euros? can you take cephalexin for kidney infection "Anticipating possible market moves specific to this event,CME will increase margin for all OTC IRS portfolios by applyingthe Event Risk margin add-on of 12 percent to the base margins,"CME said in a statement, referring to over-the-counter interestrate swaps.

2022-05-24

A law firm ambroxol hydrochloride salbutamol syrup uses in hindi "For Russians, that is not the case. Russia sees the removal of Assad, at least without a lot of careful preparation, as leading to the collapse of central government in Syria, and the spread of instability around the region,” Mr. Lukyanov says.  â€œMoscow very strongly suspects that this talk of Chapter 7 means that Western countries have not abandoned their central idea, which is to use force to effect regime change in Syria.”

2022-05-24

I've just graduated bactrim while breastfeeding Ofcom wants to know if anyone is likely to bid for the bands, and what they're going to want to do with them. The regulator notes that the 2.3GHz band is used by mobile operators in Asia, but the handsets available in that market don't support the European LTE bands, with the notable exception of iPhone 5 variants.

2022-05-24

Do you know each other? wholesale ep l-tryptophan Wedbush Securities analyst Shyam Patil told Reuters heexpected Icahn's influence to result in more optimal capitalallocation, including a slowdown in acquisitions, and acontinuation of share buybacks.

2022-05-24

I'd like to pay this in, please wellbutrin sr images The stipend was shot down by some of the less wealthy NCAA Division I schools that might not be able to afford it. There are 349 schools in Division I, 125 at the highest level of college football called FBS.

2022-05-24

I like watching TV levofloxacino bula anvisa The plaintiffs include the Maryland Licensed Firearms Dealers Association, the Maryland State Rifle and Pistol Association, the National Shooting Sports Foundation, Associated Gun Clubs of Baltimore, and several other organizations, individuals and gun shops, according to the report.

推荐阅读

米、葡萄、豆浆中也有抗老美容成分,让肌肤吃进满满的养份!

霉菌天生青睐女性,8种途径抗“霉”有妙招!

夏季喝粥好处多,教你家用熬粥大法!

每天睡得好,八十不见老!

战胜恶劣情绪五步走,别让坏情绪毁了你!

口干嘴破便秘?中药药效虽好蔬果才是降火佳品!

彩色食物大学问,教你吃出安全健康自我!

夏日花园餐美妙六瞬间,让胃口和心情一样!

《健康与美容》杂志

《健康与美容》唯一官方网站 京ICP备11010392号-2

地址:北京市朝阳区太阳宫大厦2001室

返回首页