Weight reduction is like national movement, but many middle-aged and elderly people think that the older they are, the more difficult it is to control their weight. The reason is that the basic mercury rate is relatively low, which is related to the...
Weight reduction is like national movement, but many middle-aged and elderly people think that the older they are, the more difficult it is to control their weight. The reason is that the "basic mercury rate" is relatively low, which is related to the amount of muscle mass. The higher the muscle mass, the "basic mercury rate" will increase, and the body is prone to consume heat. Many elderly people suffer from sarcopenia, with less muscle mass and increased fat, which is of course easy to become "old puffs".
Huang Guo, director of the North Protection Branch of National Taiwan University Hospital, pointed out that the "basic conferredness rate" refers to the minimum heat consumed by a person in a static state, that is, lying down and not moving, the body will also consume heat due to breathing, heartbeat, blood circulation, digestion and absorption, and maintaining the body.
The "basic recognition rate" of adolescents and young people is relatively high. Even if they eat more food, they are less likely to gain weight. After middle age, the "basic thanksgiving rate" will decrease by 2% to 5% every 10 years. If the appetite is still as high as before and the amount of exercise is similar, it will be easy to get good luck.
How to improve the "basic thanksgiving rate"?Huang Guo said that this requires more muscle tissue in the body to improve the recognition rate through remedial training and resistance training. As for aerobic exercise, the fat-reducing effect is obvious, but heat is consumed only during exercise and does not increase the base yield.
If you continue to train repeatedly, your muscle mass will increase and your "basic merchandise rate" will increase even if you are not active.
Huangguojian analyzed that middle-aged and elderly people often encounter bottlenecks when losing weight. The reason is that they lack heavy training. They think that walking, jogging, and aerobic exercise can reduce weight. The "basic yield rate" is getting lower and lower, and the goal of reducing weight cannot be effectively achieved.
Huang Guo said, "Aerobic exercise and weight training are indispensable." It is recommended to perform aerobic exercise for at least 30 minutes at least 5 days a week, and with two retraining sessions, under the guidance of fitness coaches, conduct resistance training, cooperate with diet, strengthen muscles, and maintain easy-to-slim body quality.
In terms of diet, if you want to nourish your muscles and improve your hatred rate, you must eat enough protein food. It is recommended to eat more beans, fish, chicken, pork, eggs, milk, qualities, buttermilk, etc. Also, drink enough water, at least 3 to 4 times the weight. For example, if a 70 kg male undergoes retraining, it is recommended to drink 2,800c.c of water in a day.
★This article is published under the authorization of "NOW Health", and the original text is published here
