strength training? That sounds like Muckibude, Bodybuilding and protein feed. But this notion is outdated. "Power belongs just as much to Fitness, such as endurance, speed and agility," says Matthias Wilhelm (51), Chief physician, preventive cardiology and sports medicine at the Inselspital Bern. "With age, the force is even more important."
in fact, we know from studies that man is already starting around the age of 35. Age year continuously to muscle mass loses about 1 percent per year. A reduction is accelerating from the mid-50's even. As a result, we are not slimmer and lighter – quite the contrary: Instead of the muscles that are harmful to the fat tissue, the dangerous inflammation that can trigger processes. This inflammation, so it is believed, are responsible for most diseases of civilization like cancer, Diabetes, arteriosclerosis (vascular calcification), or cardiovascular diseases.
protection against inflammation
conversely, as a result, muscles have an anti-inflammatory effect and can protect against diseases. To do this, you need to know: muscles pour, especially when they are claimed, neurotransmitters and hormones that play for the preservation of our health a Central role. Recently, British researchers were able to demonstrate that people get in middle age, their muscle mass with a workout routine, have a significantly lower risk for heart disease than their peers, the removal of the progressive muscle simply stand by and accept it.
a Phoenix from the ashes: getting started an effective program for the Training of the whole body in the minimum time and effort. Video: Andrea payer
This can also confirm a preventive physician Wilhelm: "strength training has a favorable influence on the metabolism, but also on the blood pressure." For the health of the vessels, especially the coronary vessels, but it is still an endurance exercise, such as Jogging or Cycling, is most effective. Anyone who relies only on the endurance runs the risk that the level of testosterone falls. Strength training allows him to rise. "It is best so," said Wilhelm, "if you trained strength and endurance."
On the second spring: Equally effective, the same time efficient, but with a motor more difficult Exercises. Video: Andrea payer
it is also recommended for people who want to prevent sports a bone loss (osteoporosis): With strength training alone, especially on machines that don't have the optimal effect to be achieved. Jogging or ball games, where permitted by the joints, are good additions. Because only small vibrations stimulate the bone metabolism.
the findings of the medicine are not just grey theory – for Niklaus Germann is the living proof: We take the 59-year-old Zurich in the gym. There, the former Bank employee completed the Stroke just the last few reps. "And one more!", spurs him on, Aylin Kucuk. The sports scientist checks the performance of the Exercise.
Niklaus Germann has not been disclosed to the Sport in the cradle. He was a fat kid, he says. It was only when he joined a swimming club, returned to normal weight. However, with the entry into professional life, he gave up the Sport again. He started to work there, enjoyed living next to the sweet, Smoking and Drinking included. However, with the end of the 20 he noticed with horror that he already had a "tummy". "It has clicked," he recalls.
Germann wrote a short hand in a fitness center. Long years then completed his program: Always about 15 to 20 reps per Exercise and three sets. "I knew at the time not much," he says.
Marco Toigo is an internationally recognized scientist in the field of muscle physiology. Photo: Andrea payer
That all changed five years ago. At the time, he watched someone who is trained completely different: slow, deep, up to the Limit going. Germann was so fascinated that he spoke to the Unknown – and also changed his Training. "The need to Overcome it," the wiry Senior. "But after that, it is properly facilitated, and the feeling of happiness even greater."
Later it turned out: The Unknown, the renowned ETH-muscle researchers Marco Toigo was. The two shares a friendship.
The short programs in the Videos are with the support of ETH-muscle physiologist Marco Toigo, author of the non-fiction book "muscle Revolution" (Springer-Verlag, 2019), and Aylin Kucuk, sports scientist EHSM created.
Created: 01.12.2019, 18:42 PM