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تمرین مقاومتی
Indeed, because the rate of muscle loss nearly doubles after the fifth decade of life, it is essential for men and women over age 50 to engage in regular resistance exercise.
Dozens of studies have demonstrated that a relatively brief program of resistance exercise (20 to 40 minutes per session, 2 or 3 days per week) can rebuild muscle tissue in people between 50 and 90 years of age.
We completed a large study to determine the effects of resistance exercise on body composition and blood pres- sure in which the major focus was on muscle rebuilding.
More than 1,600 study participants (average age of 54 years) performed 10 weeks of carefully supervised resistance exercise.
Because of the high-intensity aspect of resistance exercise, you are also likely to burn 25 percent more calories during the hour after a circuit strength training session.
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