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A rehabilitation medicine expert in Japan has introduced exercise methods that can improve muscle strength in people in their 60s and 80s in three seconds. They argued that repeating this exercise for about two months every day increases the strength of seniors by 30%.
On the 24th, Fuji News Network (FNN) introduced the exercise method of Masatoshi Nakamura, an associate professor and physical therapist at the Department of Rehabilitation at Nishikusu University in Japan.
This exercise is very light muscle training called the ‘three-second muscle training method’. There are two types of exercise: “Sitting a chair slowly” and “Slowly lowering your heels.”
“Sitting in a chair” is to sit in all chairs slowly for three seconds with your arms on your chest. Through this, you can grow the quadriceps in front of the thigh, hamstrings in the back of the thigh, and muscles in the hip femoral muscles.
“Heel down” is to slowly lower your heels for 3 seconds with your hands on the back of the chair and your heels lifted. It can irritate the triceps of the lower calf.
He said it may seem easy, but seniors in their 60s and 80s have a hard time doing it slowly. The important thing is to do it slowly and carefully for three seconds, he stressed.
“The reason why I insist on 3 seconds is because I want to lower the obstacles to muscle exercise as much as possible,” he said. “As it is difficult to continue difficult exercises, try introducing 3-second muscle training into your life.”
Before exercising, Nakamura advised first to measure one’s strength status.
In the following three cases, if one corresponds to one, it is a signal that muscle strength is weakened. It is to self-diagnose whether it is difficult to squat in the bathroom, not to stand on one leg for more than 30 seconds, not to stand up in a chair with one leg.
“If you don’t exercise after the age of 30, your muscles will degenerate by 1-2% per year,” he said. “At the age of 80, you will lose 30-40%.” Muscle deterioration is said to cause high blood pressure, diabetes, and dementia.
He emphasized his leg and hip muscles. These muscles account for two-thirds of the body’s total muscles, so regular training is required.
Meanwhile, he published an international paper on the effectiveness of three-second muscle training conducted at Niigata University of Health and Welfare last year.
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