If you feel that the strength of the bone will be your holy grave to agitate at a old age, then recently a study is going to open your eyes for good. Aquelion van cried, in an assistant professor Hassalt UniversityHe conducted a study in which he assigned 46 adults randomly between 65 and 80 years of age, either did a leg-press machine workout or climbed two sets of stairs twice a week for 12 weeks.
As we do age, we start losing not only the strength of the muscles but also the strength. And muscle power – the ability to use one’s own strength – it is important for older adults to catch themselves, when they travel, Roi said, the lead study writer Roi said.
“If you are not able to move fast, even if you are strong, you’ll fall down,” he said. He said, “This is something that we really need to train. And the results show that climbing the ladder can be an accessible, to build muscle power for old adults in the house,” he said.
Climbing stairs workout
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As a part of the study, twice a week attended the university laboratory for 35 minutes. They started with a 10-minute warm-up on a stable bike, after which two upper-body exercises- chest press and low row, on weightlifting machines.
Then, participants were divided into two random groups. A leg-repres-machine workout will be exercised and the other half ladder-climbing exercise. The ladder-climb group began with four sets of step-up on a box 30 or 40 cm high, which two sets per foot to motivate muscle fatigue and to build power. Here, the participants moved to take steps in two seconds and take another two steps.
During the week’s five, they climbed two flights of six stairs and rested for 45 seconds with a landing in the middle, including the time taken to walk below the stairs. He took a sequence four times and was not allowed to release the steps or use the handrail. By the end of the study, the participants climbing the ladder were linked as they climbed the steps.
For leg-press workouts, the participants set four sets of 12–15 repetitions, depending on a pneumatic leg-press machine, two sets per foot in turn, which depends on the pressure to create resistance. In four weeks, researchers asked the participants to push as soon as possible.
Shocking result
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Both groups experienced profit in muscle power, the time required to improve walking speed and stand from a chair. According to Roie, the results suggest that “you do not need fancy gym” to create strength. He said that simple, consistent and progressively challenging exercises will give results.
Try it at home
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Crying gradually advises climbing the stairs at a slow and stable speed before increasing the speed. Immediately fast movements may cause injuries and should be avoided in this way. In addition, use the handrail for support and do not strength to pull yourself upwards. If this is the case then steps-up or sit-to-stand exercise can be better.
