When it comes to strength training for middle-aged people, ‘safety’ is the most important
There was an incident where a 52-year-old woman collapsed while working out at a local gym. The woman was taken to the hospital and eventually died. The family was even more surprised because she had never been seriously ill. The deceased, a mother of two, was planning to start her own business with her husband, who had retired from work. What should middle-aged people be careful about when exercising?
Middle-aged people’s excessive lifting of equipment… Strength training is ‘safety’This is the most important
The middle-aged woman who collapsed while exercising is believed to have a cardiovascular disorder. She was unknowingly suffering from angina and had been lifting heavy equipment. It is known that she started working out, which she had been putting off, after people around her told her about the importance of strength training. Lifting heavy equipment suddenly can strain the heart. The most important thing about strength training is ‘safety’. You need to consult with an exercise prescription specialist about the type and intensity of exercise.
Exercise has a clear effect on lowering blood pressure.… Strength training requires muscle rest time
Non-pharmacological treatments or lifestyle habits such as healthy eating habits, exercise, quitting smoking, and drinking in moderation are effective in lowering blood pressure. It is good for preventing high blood pressure not only for hypertensive patients but also for those with hypertension and prehypertensive patients. It has the effect of lowering blood pressure similar to that of one blood pressure medication (data from the Korea Centers for Disease Control and Prevention). Aerobic exercise such as walking is the priority, but resistance exercise, that is, muscle training, is more beneficial when combined with it. Muscle training requires rest time. It is appropriate to do it once every 2-3 days, 2-3 times a week, rather than every day.
WHOThe recommended amount of exercise is?…Cardiovascular exercise in a week 150About a minute
What is the amount of exercise recommended by the World Health Organization (WHO)? Aerobic exercise such as walking is moderate intensity, 30 minutes or more a day, 150 minutes or more a week. ‘Moderate intensity’ is a level where you are slightly out of breath but can talk slowly. Your heart is pounding and your legs are a little tired, but you can continue for 30 minutes, and you can quickly recover after resting after exercise.
If you can do high-intensity exercise, such as running at full speed or playing tennis, where you can hardly talk during the exercise, you can get the effects of moderate-intensity exercise with only 75 minutes of total exercise per week. If you do aerobic exercise for the purpose of weight loss, it is recommended to do it for more than 60 minutes a day.
I didn’t even compete in a sports competition… Why take risks??
The number of people who are putting themselves in danger by going on mountain hikes, marathons, and working out for their health is increasing. You should check your blood pressure and cardiovascular disease in advance and exercise safely. There are still people who come down steep mountain paths without two sticks. They can hurt their knee joints and suffer for the rest of their lives. In marathons, the rate of collapse is higher for experienced runners than for beginners. They are putting themselves in danger by pushing the speed too hard and being greedy to finish.
For those over middle age, eating habits are more important than exercise. You should reduce high-calorie, high-fat, and high-carbohydrate foods and consistently eat foods that are good for your blood vessels, such as whole grains, fish, seaweed, fruits, vegetables, and sesame oil. Above all, you should not act like an athlete. Why take risks when it is exercise for a healthy lifespan (a healthy long life)? You should do a lot of physical activity in your daily life, such as moving your body frequently at home.
Source: kormedi.com
