健心肺 强肌骨 Strengthen heart, lungs, muscles and bones (1) 负重快走 Brisk Walking with Weights

#中老年健身,#健心肺,#强肌骨,
骨密度确实从30岁左右开始逐渐减少。这是因为骨骼在30岁左右达到其最高的骨密度峰值（称为峰值骨量），之后随着年龄的增长，骨质会以较缓慢的速度开始自然流失。所以30岁以前要增加骨质的储备量,30岁以后要减慢骨质的流失, 为了达到这个目的, 除了要均衡饮食,摄入足够的蛋白质,钙和维生素D,晒太阳以外, 还要增加负重运动和力量训练,增加负重运动和力量训练太重要了!
Bone density does begin to decrease gradually from around 30 years old. This is because bones reach their highest bone density peak (called peak bone mass) around 30 years old, and then they begin to lose bone at a slower rate as they age. Therefore, before the age of 30, we need to increase bone reserves, and after the age of 30, we need to slow down bone loss. In order to achieve this goal, in addition to a balanced diet, adequate intake of protein, calcium and vitamin D, and sun exposure, we also need to increase weight-bearing exercise and strength training. Increasing weight-bearing exercise and strength training is so important!