People over 40 have bloated bellies and short lives, exercise to lose fat and prevent stroke

My father is busy at work and has many social engagements, and his gradually developed big belly actually indicates a stroke risk? The National Health Administration reminds that if a man over 40 years old has a waist circumference of more than 90 cm, his risk of stroke and cardiovascular disease is twice as high as that of healthy people. If you want to be active, you have to move. New research abroad has found that if men want to control their waist circumference, they should add gravity or resistance training to their exercise, which is more effective than general aerobic training.

For men over 40 years old with a waist circumference of more than 90 cm, their risk of stroke and cardiovascular disease is twice as high as that of healthy people.

Stroke has always ranked third among the top 10 causes of death in China, and 20 to 50% of stroke patients have actually experienced an undetectable silent minor stroke before the onset of the disease. An excessively thick waist circumference is one of the indicators of stroke, because people with excessively thick waist circumference usually have excessive visceral fat, and are often accompanied by problems such as obesity, high blood lipids, and high blood pressure. 60% of them can be diagnosed with metabolic syndrome, and the risk of stroke and cardiovascular disease is twice that of ordinary people. The National Health Service recommends that waist circumference for men over 40 should be kept at 90 cm, while that for women should not exceed 80 cm.

20 minutes of gravity training without expanding waistline

To live you have to move! The effective way to reduce your waistline and prevent stroke is to exercise! According to a report by Fox News in the United States, a 12-year follow-up study published by a Harvard research team in the December 2014 issue of the journal Obesity pointed out that men over 40 who spend 20 minutes a day doing weight training are less likely to have a thicker waistline than men who only do aerobic exercise.

The research team pointed out that as people age, their muscle mass naturally decreases and is replaced by fat. Although aerobic exercise can help you lose weight, most of the time you lose both fat and muscle. Resistance or gravity training, on the other hand, is a way to grow muscle again without giving fat a chance to gain control.

In addition, the body consumes oxygen during the fat burning process. Although aerobic exercise burns more calories than resistance training during the exercise, because the intensity of resistance training is high enough, the body will need more energy to repair muscles after exercise. In other words, the "post-exercise oxygen consumption" of resistance training is much greater than that of aerobic training, which can prolong the fat burning time by up to 2 days and convert it into energy for muscle growth and repair. Therefore, the research team recommends that aerobic exercise combined with resistance or gravity training is the best exercise to train the whole body and maintain body shape.

Move 1: Abdominal curl (Photo provided by fitness coach He Junming)

Beginner resistance training can be done at home without props

Domestic fitness coach He Junming said that people who do not exercise often, when they hear about resistance or gravity training, intuitively think that it requires the use of very complicated equipment and often give up. In fact, resistance training to exercise abdominal muscles and control waist circumference can be very simple. Even without props, you can do it at home.

He recommends that abdominal training should not exceed 15 minutes a day. Among the following four training moves, beginners can choose 2 to 4 exercises that are most effective for them. Do each move for 3 rounds, 30 to 50 times per round, and complete exhaustion is the most effective.

Move 1: Abdominal curl

1. Lie flat on your back with your back close to the ground, bend your knees, and place your knees toward your toes.

2. Use the strength of your core abdomen to roll your upper body upwards. Straighten your arms and slide them on your thighs until your fingertips touch your knees.

3. Slowly lie your upper body back on the ground, making sure your hips remain stable.

Move 2: Raise your legs horizontally (Photo provided by fitness coach He Junming)

Move 2: Raise your legs horizontally

1. Lie flat on your back with your back pressed against the ground and your feet straight.

2. Extend your legs and slowly use the strength of your abdomen and buttocks, trying not to rely on leg strength, to lift your feet off the ground.

3. Lift your feet to a higher angle and keep your legs straight.

4. Put your feet back on the ground and repeat.

Move 3: Bent-over plank pose (Photo provided by fitness coach He Junming)

Move three: bent over stick pose

1. Kneel on all fours and use your forearms and feet to support your body. Point your feet backward, make sure your head, neck, and back are in a straight line, tighten your abdomen, and do not lift your hips too high.

2. Hold for 20 to 30 seconds. Repeat.

Move 4: Side stick pose (Photo provided by fitness coach He Junming)

Move 4: Side stick

1. Lie on your side with your back straight, and use your forearms and the sides of your feet to support your body, making sure your forearms are perpendicular to your body and your armpits are at a 90-degree angle.

2. Steadily lift your hips off the ground and hold for 20 seconds. You can raise your upper arms to increase the difficulty.

3. Steadily lower your hips toward the ground and repeat.

【Health Tips】:

There is no shortcut to health. You must start by changing your lifestyle habits, including eating three meals on time, eating a diet with less oil, salt and sugar, drinking more boiled water instead of sugary drinks, moving more and sweating more, not smoking, and actively controlling the three highs to reduce the risk of stroke.