Love sports or lose muscles? Doctor: It s all because of this ethnic group s movements and eating them

The Department of Sports' Survey shows that the silvery hair is the group of people who love sports the most, but the problem of sarcopenia is still serious. Hyperthermologists believe that only doing exercise preferences that do not exercise muscle strength, and overly strengthening and nourishing are two major reasons why mature people cannot protect their muscles.

Zhan Dingzheng, director of Zhudong Branch of National Taiwan University Hospital, said that according to the 2018 sports survey of the Sports Department, the proportion of people over 50 years of age to exercise for health is as high as 80%. More than 70% of mature athletes like to walk the walk the most, followed by jogging, climbing, stretching, and practicing. Zhan Dingzheng said that the above exercise is aerobic exercise and can improve cardiopulmonary function, but due to lack of burden and no muscle-building effect, it cannot prevent sarcopenia, which also leads to health risks such as loose bone quality, weakened movement, falls, and disability.

{Chen Lianggong, director of the Beirong Hypertensive Medical Center and founder of the Asian Sarcopenia Work Group, said that the minority of young people have Sarcopenia, mainly because chronic kidney disease, autoimmune diseases, neuromuscular diseases and other diseases affect the energy utilization of the body, or due to excessive weight loss, it may cause muscle mass loss. Most sarcopenia occurs after the age of 50, as human muscle mass reaches its peak at 25, and then decreases by 1.5 to 2% per year after the age of 65. When the muscle mass is low to the next class of people of the same age, it is sarcopenia. On average, 1 person per 10 people over the age of 50, and 1 person per 3 people over the age of 80. There are symptoms such as slow walking, reduced grip strength, and slow sitting and standing movements, which can also lead to poor prospects for various diseases and higher risk of death.

Chen Lianggong said that according to Asian human body type, the thickest calves in men is less than 34 cm and the thickest calves in women is less than 33 cm. Standing at the precautionary medicine, you should not wait until you are 65 years old and you should check yourself at the age of 50. If your legs are below the above standard at the age of 50, Chen Lianggong suggested that it is best to check whether there is a disease causing rapid nutritional loss, and at the same time, check whether the lifestyle needs to be adjusted.

The most important thing in life adjustment is exercise and diet. Chen Liang said that the muscle mass saving can be increased all the time. As long as you continue to exercise, you can still gain muscle before the age of 75. It is recommended to perform aerobic exercise for 20 minutes and impedance exercise for 20 minutes five days a week, with the best results. For impedance movement, you can use small props such as baby bottles, cals, and elastic belts, and the upper and lower limbs must be trained in a balanced manner.

Zhan Dingzheng said that adjusting your diet for health will reduce your health if you are not as good as you can. Cai Jiajun, a nutritionist at the Millennium Love Foundation, said that healthy adults over 50 years old should take at least 5 to 6 servings of soybean, meat, eggs and other proteins every day, each serving is about the size of the palm of the palm. If you want to gain muscle vigorously, it is recommended to eat 7 to 8 servings of protein every day. According to the weight change, each person weighs at least 0.8 grams of protein per kilogram. It would be better if he could eat 1.2 grams per kilogram.