The truth about exercise for weight loss: sweating more after the age of 50 and harming the body? Doctor lists taboos

After the age of 50, I suddenly fell in love with sports and sweated for two hours every day. Three months later, my knees sent out protest signals. The weight loss story of 'the harder you work, the more you get hurt' is quietly circulating in the gym changing room. After middle age, the body is like a phone with a different operating system, using the exercise mode of youth, which easily encounters "program incompatibility".

1. Sweating volume ≠ Weight loss effect

1. Composition of sweat

99% of the fluid secreted by sweat glands is water, and the remaining 1% contains trace amounts of electrolytes such as sodium and potassium. After sweating profusely, the weight scale number decreases, which is essentially a dehydration phenomenon. It immediately rises after replenishing water.

2. Metabolic Mechanism Changes

After the age of 50, the basal metabolic rate decreases by 5% -8% every decade, which means that the same intensity of exercise consumes about 15% less calories than when young. Attempting to compensate for metabolic differences by increasing sweating may actually lead to electrolyte imbalances.

3. Temperature regulation ability

After middle age, skin blood flow decreases, sweat gland function declines, and excessive pursuit of sweating may lead to an increase in core body temperature, increasing the burden on cardiovascular and cerebrovascular systems.

2. Three high-risk movements for middle-aged exercise

1. Rapid twisting

The water content of intervertebral discs decreases from the age of 30, and elasticity decreases by 40% at the age of 50. Sudden rotational movements may cause tearing of the fibrous ring, leading to lumbar disc herniation.

2. Explosive jumping

The blood supply to the Achilles tendon decreases by 30% after the age of 50, and the 3-5 times weight impact force generated by repeated jumping and landing can easily lead to Achilles tendinitis or even rupture.

3. Long term flat support

When the strength of the core muscle group declines, incorrect compensation can cause the shoulder joint to bear more than 60% pressure, leading to subacromial impingement syndrome.

3. More suitable fat burning plan

1. Segmented aerobic

divides 40 minutes of continuous brisk walking into 4 10 minute sessions, which can maintain heart rate in the fat burning range and reduce joint sustained pressure. Research shows that this mode increases fat oxidation efficiency by 12%.

2. Resistance training

Use elastic bands to perform multi joint compound movements, such as sitting, rowing, and squatting combinations. Twice a week full body training can effectively combat the metabolic decline caused by muscle loss.

3. Water sports

The buoyancy of water can reduce joint burden by 90%, while the resistance is 12 times that of air. Water brisk walking consumes 400-500 calories per hour, equivalent to slow jogging on land. Choosing a sports style is like choosing shoes that fit your feet. You can follow the trend when you are young, but you need to know how to adapt in middle age. Those leisurely figures swimming in the pool often achieve a healthy physique earlier than the gritted teeth expression in the gym. Finding a suitable exercise rhythm for one's physiological age is the wisdom for sustainable body management.