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Post Info TOPIC: The reason why you still have to "lift weights" even if you don't want to have "muscles"


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The reason why you still have to "lift weights" even if you don't want to have "muscles"
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I don't want to build muscle And the limbs are already small. But I have to lift weights anyway. Why?

 

People who want to lose fat on their arms or legs. or want to have a toned figure May see that lifting weights is a good solution. But for those of you who are already thin and slender, you might think, “No need to lift weights,” but actually lifting weights is much more important than getting toned or building big muscles.

 

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When talking about exercise for health or anti-aging We often think of running, cycling, or playing sports.

 

When thinking about exercise to lose weight. I believe that almost everyone thinks of exercises that sweat profusely, burn a lot, such as running, jumping rope, or doing aerobics.

 

But actually there is another type of exercise. What many people see as an alternative exercise is that it can be exercised or not, or it is only intended for those who want to have lean muscles, although it is actually an exercise that everyone should exercise regularly. Especially people who want to be healthy, want to slow down, and want to lose weight. Don't miss out on this form of exercise. The exercise that the doctor will talk about today is Resistance Exercise or Strength Training. Exercise to build muscles or exercise as many people call it.

 

What are resistance exercises?

 

Resistance Exercise is resistance exercise. The resistance can be dumbbells, kettlebells, rubber bands, water bottles, or your own weight. It is an exercise that strengthens the muscles and bones. and the performance of the body in many aspects

 

what will happen If we don't do resistance exercises at all?

 

Muscle mass is reduced by 2.2-4.5 kg every 10 years until entering into sarcopenia when getting older.

Bone mass decreases by 10-30% every 10 years, increasing the risk of osteoporosis.

Basal metabolism is reduced by 2-4% every 10 years, resulting in easier obesity. when getting older

In addition to strengthening the muscles Resistance exercises also help strengthen the heart. Reduces the risk of coronary heart disease by 17% for people who regularly leave.

 

want to lose weight You have to control your diet with cardio and lifting weights.

 

In terms of weight loss, adding resistance exercises to your training program is very important. because of the weight loss The goal we want to lose is fat mass. not muscle mass Research has shown that if we lose weight by focusing on dietary adjustments or adjusting the diet plus cardio exercise But not doing resistance exercises will result in a decrease in muscle mass.

 

On the other hand, if we add Resistance to the program as well. It will help the muscle mass not decrease much. It also helps to significantly reduce fat mass. (compared to dietary adjustments only and adjust diet plus cardio)

 

How to do resistance exercises?

 

if no equipment Use your body weight as resistance. with basic moves that focus on large muscles such as push-ups, squats, planks

If using weights, choose a weight that requires 70-80% of the maximum effort required for each lift.

For each exercise, do 8-12 repetitions per set, for a total of 2-4 sets per exercise.

Should be out 2-3 days a week.

If there is no basis at all Should study the correct exercise posture first.

for people with underlying disease You should consult your doctor before starting to exercise.

If you are one of those people who want to exercise to stay healthy, slow down, or lose weight. Be sure to add resistance exercises to your training program. posture doesn't have to be difficult Props don't need much. Just wanting to be healthy and the discipline that you are ready to practice regularly is enough.



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