If you're over 40, this exercise is a must for both men and women.

As you approach the age of 40, the age when you're "unswayed by temptation," you begin to realize that while your mind has grown stronger, your body is becoming weaker than before. To stay healthy in the remaining decades, you need to focus on "muscle" training. Lower body exercises are particularly important.

 

Muscle mass begins to decline noticeably after age 40. By the age of 50, muscle mass begins to decline by approximately 1% annually, and by the age of 80, individuals can lose up to 60% of their total muscle mass compared to their 40s. Furthermore, as we age, even with strength training, muscle growth becomes more difficult. As muscle mass decreases, the muscles between bones and joints become thinner, directly transmitting external forces such as weight to the bones and joints, increasing the burden. A decline in muscle mass, which plays a role in all aspects of life, also increases the risk of developing metabolic diseases. Muscle burns 20 kcal per kilogram, but with muscle loss, unused energy sources like fat and carbohydrates remain in the body. These substances circulate in the bloodstream, potentially contributing to metabolic syndrome and cardiovascular disease. Indeed, a domestic study found that sarcopenia increases the risk of cardiovascular disease by 3.6 times, diabetes by three times, and high blood pressure by two times.

In particular, you should focus on strengthening your lower body muscles. Professor Lee Byeong-hoon of the Department of Orthopedic Surgery at Gachon University Gil Hospital said, "The lower body contains the most muscle mass," and recommended that middle-aged and older adults primarily focus on lower body strengthening exercises like stair climbing and wall squats. For wall squats, place your back against a wall, take a step forward, lean against the wall from your head to your hips, and lower yourself until your thighs are parallel to the floor. Holding this position for about 10 seconds also helps strengthen your lower body muscles. Strength training should be performed at least two days a week. Incorporating aerobic exercise, which is effective for reducing body fat, can help prevent metabolic diseases. Aerobic exercise should be performed at an intensity of about 150 minutes per week.

 

Specifically, the point at which exercise becomes important differs slightly depending on gender. Men should definitely exercise as soon as they reach their 40s. Professor Lee Byeong-hoon explained, "Men begin to lose muscle mass faster than women starting in their 40s, experiencing physical changes like thinner legs. In women, female hormones somewhat slow down muscle loss. Strength training can help slow this process."

 

For women, the importance of strength training increases from the time they enter menopause in their late 40s. Of course, the earlier you begin strength training, the better, as muscles build more quickly the younger you are. However, if you've missed the right time to engage in strength training, it's crucial to begin exercising during menopause. Not only can it reduce muscle loss, it can also effectively alleviate menopausal symptoms. Researchers at Linköping University in Sweden found that menopausal women who engaged in strength training experienced a roughly 50% reduction in menopausal symptoms, such as hot flashes and night sweats.

 

===========

The age of 40

Your muscles are shrinking significantly.

 

Rebuilding muscle that has been lost once

It's hard~

 

They say that your legs are getting weaker and you are losing a lot of strength.

I guess I need to do strength training on time.