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Best muscle strengthening exercises for over 40

08:19 AM

Thursday, July 22, 2021

Munich (dpa) –

The German magazine “Freuden” indicated that with age it becomes difficult to increase and maintain muscle mass, and therefore the German magazine advised to start early in exercise to maintain muscle mass.

Experts attribute the decline in muscle mass to the body with age to a decline in growth hormones such as testosterone and insulin-like growth factor (IGF-1), which results in a decrease in metabolism and energy consumption, and with it decreases physical strength, and increases the risk of age-related diseases such as osteoporosis. .

German experts recommended starting early to build and maintain muscles in order to maintain the vitality and health of the body for a long time, which helps to increase bone density, strengthen joints, improve balance and mental and psychological health.

To counteract the decline in muscle mass, experts recommend a special training method, contrast training; A muscle-strengthening exercise with intense resistance is followed immediately and uninterrupted by an exercise that uses the same muscle group, but with little or no resistance.

Examples include doing five to ten exercises using the knee (squats) and then five to ten squat jumps, and during exercise with weight, the nervous system is stimulated in a way that you feel stronger after exercise without weight, and this type of differentiated training works to strengthen muscles and improve ability for long-term endurance.

Since contrast training puts a lot of stress on the body, there should be at least a day of rest between training sessions.