Lose excess weight after menopause with just a little exercise
Lose
excess weight after menopause with just a little exercise
Certain interval training can reduce menopausal obesity and
help build muscle in just two months, according to a study.
Sprint - and stay slim and fit even after menopause!
Many women are prone to obesity and loss of fitness after
the menopause. At the same time, there is increased muscle breakdown with an
accelerated increase in fat mass. As a result, the risk of common chronic
diseases such as type 2 diabetes or cardiovascular diseases also increases.
Researchers at the University in April 2019 that a specific training program - interval sprinting on a fitness bike three times a week - led to significant health improvements after just two months. The consequences of menopause described above (obesity and muscle loss) did not occur or could be reversed futuretechexpert ..
The training program
The training lasted only 20 minutes each, so in total there
were no more than 8 hours in the two months with great results. However, 8
minutes of moderate cycling were added to warm up and cool down.
"Interval sprinting is an extremely efficient type of
training that has a number of health benefits," says study director Dr
Yati Boutcher. After warming up, you cycle for 20 minutes with the following
rhythm:
Sprint for 8 seconds (cycle as fast as you can), then cycle gently for 12 seconds, then sprint again for 8 seconds, cycle moderately for 12 seconds, sprint for 8 seconds, etc. - until the 20 minutes are up naturalbeautytrends .
After just two months, 0.7 kg of muscle growth
Participants in the study were 40 overweight women, all of
whom were already through menopause. So far, they had all followed a
predominantly sedentary lifestyle. Half of them took part in said training; the
other half didn't.
In the sprinter group, the women gained 0.7 kg of muscle
mass in their legs and lost 0.5 kg of body fat in just two months - after just
8 hours of total training time. At the same time, their fitness improved by 12
per cent.
Interval sprints build more muscle than strength training
"The increase in muscle mass corresponds to a muscle
build-up of 86 grams per training hour, which even exceeds the muscle build-up
of strength training, which in menopausal women generally leads to a muscle
build-up of only 40 grams per hour," said Dr Boutcher.
"Of course, the training must not be stopped after the
two months, because then the muscle mass immediately decreases again.
Therefore, from now on, training three times a week simply has to be part of
the normal weekly schedule. "
Of course, the training described not only helps menopausal
women, but also young women and men, irrespective of whether they are big or of
normal weight - as earlier studies by Dr. Boutchers team could show. In this
group of people, too, interval sprinting on the fitness bike helped with
continuous muscle building and fat loss.
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