Dumbbells, barbell, protein: how to stay fit after retirement

Гантели, штанга, протеин: как оставаться в форме после выхода на пенсию

Experts in health say regular classes c dumbbells and weights improve health in older age.

Researchers from University College Dublin believe that exercise combined with protein intake — the best way to get rid of senility, reports the Daily Mail.

Гантели, штанга, протеин: как оставаться в форме после выхода на пенсию

To such conclusion experts came on the basis of a meta-analysis of 46 studies, involving 15 690 people. The analysis of scientific works showed that the easiest and most successful methods of treatment associated with weightlifting.

The authors of the study said that doctors should encourage older people to carry out 20-minute workout four times a week. Classes must consist of 15 exercises for strengthening arms and legs, and improve balance and coordination.

Diet also plays a key role in how to stay strong at the age of 70 years. Scientists suggest is necessary to make in the diet eggs, milk, tuna and chicken because they contain large amounts of protein.

Гантели, штанга, протеин: как оставаться в форме после выхода на пенсию

However, doctors also said that protein drinks can also be added to the diet to strengthen limbs and joints to make them more flexible.

Early studies have shown that training with free weights is much better strengthen heart health than running or walking.

Scientists from St George’s, University pokazateli analyzed the health of more than 4,000 people.

In a report published last month, stated that the exercises with dumbbells and other sports equipment is much more effective for cardiovascular fitness than other classes.

“How strength training and aerobic exercise brought significant benefits even in small quantities,” says Professor Dr. Maya Smith (Maia Smith), who led the study at the University of St. George.

Гантели, штанга, протеин: как оставаться в форме после выхода на пенсию

Earlier, the researchers from Leipzig University in Germany identified the types of physical exercises that slow down the processes of biological aging.

As reported by the portal “Znayu” physical activity improves cognitive function of the human brain.

Also “Znayu” explains why older people need to practice martial arts.

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