Grandma Huang, 70 years old, usually exercises her family and walk, but recently she feels her hands are weaker, and it is also a little difficult to turn the bottle and go up and down the stairs. She suspects that she is going to get a sarcopenia and goes to the clinic. The doctor evaluated Grandma Huang's hand grip strength to 16 kg, which was less than the female standard of 18 kg, and the time for standing up and sitting down for 5 times was 13 seconds, which was greater than the standard of 12 seconds. The skeletal muscle mass index and body mass index (BMI) of the limbs did not meet the standard, and it was determined that Grandma Huang had met the sarcopenia diagnosis standard.

Taiwan will enter a "ultra-high society" next year, that is, 1 out of every 5 people is an elderly person. However, more than 60% of adults only achieve low activity, indicating that most people have insufficient physical activity intensity. Due to the arrival of the wave of hypertrophy, doctors suggest that more diverse and effective sports should be adopted to prevent sarcopenia and prolong aging and weakening.

If the World Health Organization (WHO) standard is based on the World Health Organization (WHO) standard, the movement time of the Chinese people is insufficient. The Ministry of Health of the People's Health recommends that no matter whether it is adults or the elderly, it is necessary to increase the muscle strength of the main muscle groups by more than 2 days a week, and strengthen the training of muscle strength in major muscle groups; the elderly also recommend moderate strength exercises for more than 3 days a week, and strengthen the diversified exercise training of functional balance and muscle strength to enhance life functions and prevent falls.

Sarcopenia estimation 3 major targets

Chen Ying-jeong, director of the Sports and Health Management Department of Peking University's Joint Medical Hospital, said that sarcopenia mainly involves increasing age and changing body composition, resulting in an increase in fat tissue accumulation and a decrease in muscle mass. The evaluation of sarcopenia includes three major aspects:

●Muscle quality (skeletal muscle mass of limbs)

●Muscle strength (hand grip strength)

●Physical energy performance (stand up and sit down for 5 times)

In addition, if the patient has insufficient nourishment, the condition of sarcopenia will accelerate. If the exercise volume is insufficient, the basic elimination rate will become worse, resulting in more fat accumulation, and obese sarcopenia will be produced. There is currently no drug with obvious efficacy in sarcopenia, but after evaluation, the patient's individual home exercise prescription is provided, and combined with protein intake, it will improve sarcopenia.

Eur Li Wangxiang, a coach at Taipei Xinyi Sports Center, pointed out that after receiving the exercise prescription, the first step will first evaluate the medical history, sports history and medication status of the case to ensure that the case is trained under the conditions of safety; the second step will conduct static and dynamic related activities to confirm whether normal activity can be achieved; the third step will use activity and stability as the main training axis.

"4 tricks to solve the problem" for quadrilateral training

Euro Li Wangxiang said that the strength training plan will also choose different training methods depending on the case status. Taking strengthening the quadrilateral muscle as an example, in the gym, you will be trained in a sitting leg extension machine and leg recommended equipment; you can also choose to exercise at home. The most commonly used method is squat training, or you can use water bottles, chairs, ladders and elastic straps to increase weight and resistance and improve strength.

How to train the quadrilateral femoris? Ou Li Wangxiang provides the following "4 home training exercises":

1. Stand posture training, traditional squat

2. Stand posture training, Bulgaria split leg squat

3. Sit posture training

4. Bed lying posture training

Euro Li Wangxiang reminds that for knee joint degeneration, lumbar spine degeneration, or chronic diseases such as cardiovascular disease, Bakinson's disease, etc., in addition to obtaining a doctor's permission before exercise, it is recommended that exercise training be carried out under the individual evaluation, determinant training planning and on-site guidance of professional training.

【This article is authorized by the uho Health Network, and the original article is published on the website: https://www.uho.com.tw/article-63184.html】

(Responsible editor: Ye Zicen)