011 477 64 229

Log In Or Register: Log In

Exciting Products In The News

  • ROYAL OAK ROSE GOLD REPLICA女士:从鱼油锻炼中获取更多

    女性:从鱼油锻炼中获取更多:主要形象
    服用鱼油的女性在测量力量和速度的测试中也有了更大的改进

    Strength training can help people of all ages build muscle and reduce body fat, reducing the risk of heart disease and improving overall physical ability. As we age, our ability to build muscle diminishes, so getting the most out of a workout becomes an increasingly important goal. A study published in the American Journal of Clinical Nutrition found that senior women taking a fish oil supplement benefited more from a strength-training program than women who didn’t take fish oil.

    Combining supplements and exercise

    In the study, 45 women in their mid-sixties participated in a 90-day lower body strength-training program, with three resistance exercise sessions per week. In addition, 15 of the women took 2 grams of fish oil per day during the program, and another 15 of the women took the same amount of fish oil, but started it 60 days before beginning the 90-day exercise period. The remaining group of 15 women took no fish oil.

    Fish oil makes for a better workout

    In order to quantify changes in leg muscle strength and ability to perform physical tasks (functional capacity), special tests were done at the beginning and end of the study, which showed:

    • Strength in leg muscles increased for all women but leg strength increased more in women taking fish oil supplements.
    • Women taking fish oil also had greater improvements on tests measuring strength and speed of muscle contraction in response to electrical stimulation (electromyography).
    • Functional capacity increased in all groups but performance on one of the four functional tests increased more in the women taking fish oil.

    In general, taking fish oil supplements in the months prior to beginning the workout program did not enhance fish oil’s effect on strength building or functional capacity.

    Since the control group did not take a placebo, the study results are not as strong as they might be, but still, “The main finding was that fish oil supplementation along with strength training improved the response of the neuromuscular system,” the study’s authors explained. “Fish oil may be an attractive supplement for the elderly to maximize their neuromuscular responses to strength training, which is important to life quality.”

    Getting a great workout

    随着年龄的增长,发展力量有很多好处:更多的肌肉和更少的脂肪意味着降低一些慢性疾病的风险。随着肌肉,我们也建立更强壮的骨骼,更好的核心体力使我们更稳定,不太可能跌倒。更高的功能能力保持了我们的生活质量。如果您正在考虑开始一项力量训练计划,请记住以下几点:

    • 记得要热身和冷静这意味着花几分钟时间进行轻柔的伸展运动和轻度运动,为锻炼做好准备,并在锻炼结束后缓解锻炼。
    • 慢慢开始力量训练包括举重或抵抗阻力,例如专门制造的橡皮筋。在数周或数月内缓慢增加阻力,从很少或没有开始,以避免受伤和肌肉酸痛。一个经验法则是,在增加锻炼之前,您应该能够轻松地执行两组10到15次重复。
    • 抽出时间力量训练课程应至少相隔两天,除非他们只关注一个身体区域。例如,您可以在一天进行上半身锻炼,第二天进行下半身锻炼。步行,骑自行车或游泳等有氧运动是良好的交叉训练,每天都可以完成。
    • Get some guidance from an expert. Enlist the help of a trainer who has experience working with elders before getting started, especially if you have never done strength training before. Be sure to talk with your doctor before starting a new exercise program if you have any health problems.
    • Consider taking fish oil. Fish oil might help you get more from the energy you put in.
    Maureen Williams, ND, completed her doctorate in naturopathic medicine at Bastyr University in Seattle and has been in private practice since 1995. With an abiding commitment to access to care, she has worked in free clinics in the US and Canada, and in rural clinics in Guatemala and Honduras where she has studied traditional herbal medicine. She currently lives and practices in Victoria, BC, and lectures and writes extensively for both professional and community audiences on topics including family nutrition, menopause, anxiety and depression, heart disease, cancer, and easing stress. Dr. Williams is a regular contributor to Healthnotes Newswire.