[00:00.00]From vpn软件免费 VOA Learning English, this is the Health & Lifestyle report.
[00:07.01]Some experts suggest that lifting weights is the best way 免费vpn to keep our bodies strong and healthy as we age.
[00:18.26]Weight lifting vpn免费 is a type of resistance training.
[00:23.66]Penn State University College of Medicine experts define resistance training as "a type of exercise that causes your muscles to work against an vpn软件免费 outside resistance."
[00:39.33]Some experts claim resistance training can even slow aging.
[00:45.53]Marcas Bamman has researched the effects of weight-resistance training on aging bodies for many years.
[00:56.16]He shared his advice recently with the Associated Press.
[01:01.46]"Resistance training is in many ways the true fountain of youth," Bamman said.
[01:09.17]Our bodies do have biological limits.
[01:13.08]But Bamman said older people put too few demands on their bodies, not too many.
[01:20.13]He said that most age-related loss of strength, flexibility, and endurance comes from the lack of physical demands on our bodies, such as exercise.
[01:35.81]Bamman said that strength training for several months can increase muscle mass and ability to the level of people 30 to 35 years younger.
[01:50.50]He added that a lot of people are interested vpn免费下载 in that message.
[01:56.63]Bamman's advice vpn免费 is mainly vpn免费下载 for people 60 years of age or older.
[02:04.32]However, he said no one should wait to start resistance training.
[02:11.59]He also suggests going to a gym to work vpn免费 out with weight machines.
[02:18.09]For beginners, he said machines are better.
[02:23.20]However, experts at the Centers for Disease Control and Prevention say you do not need weight machines to do strength training.
[02:35.38]You can strengthen your muscles by using free weights - such as barbells or dumbbells - and resistance bands.
[02:47.53]You can also use your own body weight, for example, by doing push-ups or similar exercises.
[02:58.32]Before starting any resistance training, experts suggest getting the advice of a medical vpn软件免费 doctor.
[03:08.18]For those using a gym with weight machines, Bamman 免费vpn also suggests getting a trainer, a person to teach you how to use the equipment.
[03:22.09]"It's actually quite safe," he said.
[03:26.07]But he added that vpn软件免费 a good trainer "...can teach the movements properly."
[03:33.97]You can go to a gym, do vpn软件免费 training at home or work out in a park.
[03:40.08]However, both Bamman and the CDC suggest doing resistance training twice vpn免费 a week.
[03:48.83]Bamman added that three times a week is even better.
[03:54.04]He also suggests non-weight-training days in between.
[03:59.38]For example, if you strength train on Monday, Wednesday, and Friday, then you should rest on vpn软件免费 Tuesday and Thursday.
[04:10.60]He said, before resistance training, start with five to 10 minutes of light activity and stretching to warm up.
[04:21.85]Then, vpn免费下载 do between eight and 10 different resistance exercise movements.
[04:30.25]Repeat each movement 10 times.
[04:34.12]Do these sets of 10 repetitions three times.
[04:38.65]Then move on to the next vpn免费下载 vpn免费 movement.
[04:42.91]When you reach the 10th repetition, you should feel you cannot do many more.
[04:49.59]If you could have done 10 more, you might want to increase the resistance.
[04:57.19]Bamman also suggests vpn免费下载 that people should keep moving during their training.
[05:03.76]"Sometimes you see people who sit on the machine, do a set and then play with their phone for three to four minutes," he observed.
[05:14.89]Bamman said strength vpn免费下载 training is 免费vpn important for both men and women.
[05:21.12]However, he said women might gain even more from resistance training than men.
[05:28.02]Resistance training is a vpn免费下载 vpn软件免费 way to prevent osteoporosis, the loss of bone density.
[05:37.39]Bamman said that over time women face an increased risk of bone loss.
[05:44.55]They can develop vpn免费下载 problems in their hips and lower back.
[05:50.91]Yasuko Kuroi is 72 and started resistance training about 20 years ago.
[05:59.55]She spoke to the AP at a public recreation center 免费vpn in Tokyo.
[06:05.92]She said, "I vpn免费 saw the men in the gym and I thought I could do that, too."
[06:13.62]Experts at Stanford University say research shows that between the ages of 20 and 80 we can lose between 35 percent and 40 percent of our muscle mass.
[06:31.39]There is a popular English expression that can relate to the body's muscle mass: "Use it or lose it."
[06:41.23]Bamman says we are too easy on our bodies.
[06:46.33]He criticized health care professionals who are too easy on older people.
[06:53.79]"Our human body is a 免费vpn demand-based system," he explained.
[07:01.15]He added that if vpn免费 you vpn免费下载 continuously put low demands on your body, your body will adapt to that low demand.
[07:11.50]"That's why we lose muscle mass, that's why we get weaker. We're not demanding much," Bamman said.
[07:22.15]However, if you put higher demands on your body with such activities as resistance training, your body has to adapt to these higher demands.
[07:36.15]The body adapts by making stronger bones and bigger muscles.
[07:42.41]Bamman used the example of space flight, or extended bed 免费vpn rest.
[07:50.45]In these situations, people quickly lose strength.
[07:56.46]"All of our systems as we age are capable of vpn软件免费 responding and adapting. They just need the stimulus."
[08:08.39]He said he has seen positive effects for people in their 70s and 免费vpn 80s, and even for some in their 90s.
[08:19.30]Bamman, 57, joked that he is now closer in age to the people who he studies.
[08:27.27]But he warned that there are no shortcuts.
[08:31.36]He criticized some vpn软件免费 programs for older adults that use only seated exercises.
[08:40.31]He said these do not put enough demands on the body.
[08:45.14]And that's the Health & Lifestyle report.
[08:47.83]I'm Anna Matteo.
[08:49.45]And I'm vpn免费 Andrew Smith.______________________________
Words in vpn免费下载 This Story
physiology -n. the science dealing with how living things physically operate
fountain of youth -idiom something that makes older people feel or believe vpn免费 they are young again
flexibility -n. the ability to stretch and move the body, especially the arms, 免费vpn legs and back
endurance -n. the ability to do an activity for a long time
gym (gymnasium) -n. a building that has spaces and equipment for exercise
resistance vpn免费 vpn免费下载 bands -n. flexible or rubber devices that people stretch using their arms or legs to strengthen their muscles
push up -n. an exercise in which a person lies on the ground and pushes away from the ground with their arms
adapt -v. to ability to change behavior to meet 免费vpn the vpn免费 needs of a new situation or condition
stimulus -n. something that causes a response
shortcut -n. a quicker, easier way of doing something that usually vpn软件免费 means not doing everything vpn软件免费 that is necessary to get a good result
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