To improve muscle quality, "walking + strength training" two to three times a week.
150 minutes of moderate-intensity exercise per week to reduce fat buildup in your muscles.
What we need now is "good quality muscles"!
2. Why does muscle quality decline? A negative spiral caused by aging and lack of exercise
3. Walking and Strength Training" 2 to 3 times a week to improve muscle quality
Without strong stimulation, muscle loss starts with "fast-twitch" muscles.
Types of muscle fibersSlow-twitch muscleST (slow-twitch)...Excellent endurance capacity. Slow contraction speedFast-twitch muscleFT (fast-twitch)...capable of producing large contractions. Low endurance capacityFTa...also has endurance capacityFTb...low endurance, high instantaneous contractility
When we perform weak exercises such as walking slowly, the slow-twitch fibers are mainly used. Then, as the intensity of the exercise increases, such as fast walking, jogging, or even weightlifting, the slow-twitch fibers, FTa fibers, and FTb fibers are mobilized in that order.
When muscle fibers are not used, they atrophy and become thinner. Therefore, when strong exercise stimuli decrease, the FTb fibers used in strong exercise deteriorate first, followed by FTa fibers, and so on. Since the elderly tend to have less exercise with strong stimuli, the fast muscle fibers tend to decline, and the percentage of slow muscle fibers increases.
Without proper functioning of the fast-twitch muscles, it becomes difficult to perform instantaneous movements that exert force, such as standing up, climbing stairs, and stepping down when stumbling, which can lead to unexpected falls and tumble. It also reduces the uptake of sugar in the muscles, making it easier to develop diabetes.
In other words, to prevent falls and fractures and maintain strong legs and feet, it is necessary to continue exercising with a certain level of intensity so that fast-twitch muscles can be strengthened at any age.
