After the age of 50, muscles weaken and strength decreases? What should men do to regain strength?

When Mr. Li was young, he was in good shape and had some muscles from regular exercise. But since he started working, he rarely exercised because of overtime and social events, and his abdominal muscles gradually turned into fat. It is said that people are under great pressure in middle age, and Mr. Li felt more and more pressure after he turned 50, especially because of his physical problems.

Mr. Li always felt that his strength was gradually declining. Some heavy and strenuous work that he could do before was now extremely difficult for him to do. Mr. Li was born strong-willed. He felt that he was only 50 years old and was not old. He could not tolerate the fact that he could not do any physical work.

After consulting a doctor, Mr. Li learned that it was common for him to experience a decrease in physical strength after the age of 50. This was mainly because the amount of muscle in the body decreased. Without muscle, strength would certainly decrease. Mr. Li understood this and made up his mind to train the lost muscle back. At least having more muscle is much better than being fat and suffering from the three highs.

Why does muscle mass begin to decline after people reach the age of 50?

In fact, it is very common to experience a decline in physical strength and muscle mass after the age of 50. Generally, after the age of 50, the body secretes less sex hormones, especially testosterone. Men may show it a little more obviously. Testosterone has the effect of promoting muscle growth and development. When testosterone secretion decreases, our muscle growth will also be restricted. Coupled with the fact that many people do not exercise enough, it is easy to cause serious muscle loss.

It should be noted that this is not exclusive to men, women are also prone to this problem. There are also male hormones in women's bodies. When the male hormones in women's bodies decrease, they will also experience problems such as reduced muscle mass, decreased physical strength, physical fatigue, back pain, etc.

In summary, muscle loss after the age of 50 is actually very common, but we must pay attention to it. The reduction in muscle mass affects our body's strength, metabolic level, etc., and is closely related to our health. If we want to improve the problem of muscle loss after the age of 50, we can also improve it from three points.

What should we do to slow down muscle loss after the age of 50?

If you want to replenish muscle and delay loss, you usually need to improve from three aspects: diet, exercise, and hormones.

Androgens

The decrease in male hormone secretion is the main reason for muscle loss after the age of 50. Men can actually promote muscle growth through exercise. Generally, they can choose to do lower body activities such as squats and jumping, which can promote testicular blood circulation and enhance testicular secretion of male hormones.

exercise

If you want to grow muscles, you must do strength training. Aerobic training is similar to running, swimming, etc. Generally speaking, it mainly has a fat-reducing effect, which may make us thinner the more we exercise. Common strength training includes squats, push-ups, barbell bench presses, etc. When you first start strength training, you should choose small weights or bodyweight training. After the body adapts, you can gradually increase the intensity of exercise.

diet

Three parts training and seven parts diet, if you want to exercise your body muscles, nutritional supplements are essential. If the nutritional supplements are not in place during exercise, it is likely to lead to muscle loss. Usually, you can eat less easily digestible carbohydrates thirty minutes after exercise, mainly to supply energy to the body, so as not to consume muscle energy. Then add more protein, common beef, chicken breast, milk, etc. are good choices.

After the age of 50, muscle mass gradually decreases, and sarcopenia is more likely to occur as we age. Therefore, if you want to maintain muscle strength, you must exercise in advance, which can benefit us throughout our lives.

What do you think about this? Welcome to leave a message in the comment area. Follow CHN Jiuxiang Technology, and through popular science, you will find that there are too many wonderful things in this world.