What is the method of maintaining muscle strength that you can do at home that you can lose muscle immediately if you do not use it?
In the prevalent situation of highly infectious Delta strains, 'staying at home as much as possible' is one of the most effective means to prevent infection, but spending time at home tends to cause muscle loss. .. Associate Professor David Scott, who studies exercise science at Deakin University in Australia, explains how to maintain muscle mass and muscles that can be lost if you don't move.
Use it or rapidly lose it: how to keep up strength training in lockdown
As of September 1, 2021, highly infectious Delta strains are prevalent in Japan, and the number of newly infected people continues to increase at a pace of '20,000 people a day.' Vaccines such as those made by Pfizer and Moderna have been evaluated to have a certain degree of effectiveness against Delta strains, but under such circumstances, it is once again important to 'avoid unnecessary and unurgent going out'. increase.
However, if you stay at home, you tend to lose muscle and become unhealthy. Muscle mass is not only closely related to metabolism, but also to type 2 diabetes and obesity, and in the elderly, heart disease, cardiovascular disease, osteoarthritis, cognitive impairment, depression, and falls. , Also involved in fractures.
According to Associate Professor Scott, it has been shown that muscle mass decreases rapidly even at a young age if the state of not using muscles is continued. In the experiments of the early 20s men continue Mesmerize in bed for one week, an average 1.4kg also lean body mass that is reduced result is obtained, by experiment that only the fixed leg in a protective band for the knee reinforcement The results show that the muscle mass of the fixed side leg is reduced by about 5% in 2 weeks, and the muscle strength is reduced by 10 to 20%.
Of course, the above research results are the result of intentionally disabling muscles, so muscle mass does not decrease at the above pace while waiting at home. However, according to a University of Padua study that examined muscle mass while waiting at home with COVID-19, a detectable level of muscle mass loss began on the second day of waiting at home, and lean body mass and insulin sensitivity began in just two weeks.・ It is said that the level of concern regarding physical function will be reached.
A study that analyzed 64 findings on behavioral changes during lockdown found that in most cases, the proportion of activities involving physical activity decreased and the proportion of activities performed while sitting increased. increase. For these become important under the circumstances 'to maintain the muscle even during the stay at home' method, if Scott, Associate Professor of no instrument push-ups, Planck , DIP , lunge , squat, calf raises , sit-up , in the case of Yes instrument We recommend exercising with dumbbells and resistance bands. Below is a movie of muscle training without equipment recommended by Associate Professor Scott.
15-Minute at Home Bodyweight Strength Workout | No Equipment Needed --YouTube
According to Associate Professor Scott, you should do medium to high intensity exercises such as fast walking, jogging, and cycling for at least 30 minutes a day, and then do strength training at least two days a week. If it is difficult to exercise for 30 minutes continuously, it seems that the recommended method is 'exercise snack ', which divides the exercise time of 30 minutes into 5 to 10 minutes and divides it into one day. , Associate Professor Scott said, 'Squat with one foot while washing', 'Climb the stairs as quickly as possible', 'Sit in a chair & stand up, repeat at high speed for 30 seconds', 'Push a wheelbarrow loaded with luggage' We recommend a method that incorporates muscle training inside.
Since muscles have a function called 'muscle memory ' that can maintain some strength during training, Associate Professor Scott trains muscles from a young age and performs 'muscle savings'. I recommend.
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