Krafttraining ist ein Muss ! #krafttraining — Transcript

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1. 0:00Why should strength training help you
2. 0:02live longer if your heart doesn't care
3. 0:05whether your biceps are 45 cm or just
4. 0:0735 cm? Because your muscles are much
5. 0:10more than just strength. They are a
6. 0:12metabolic organ, a protein store, and
7. 0:14your protection against falls. And that
8. 0:17is often what decides survival or death
9. 0:19in old age. First, your blood sugar.
10. 0:22Your musculature is your body's largest
11. 0:24consumer of sugar. When insulin acts,
12. 0:26it opens small transporters in the
13. 0:28muscle cells. So-called GLUT channels,
14. 0:31and the sugar flows inside. In
15. 0:33laboratory measurements, up to 80%of
16. 0:35blood sugar ends up in the muscle this
17. 0:37way. And now for the exciting part.
18. 0:39When your muscle works, it brings these
19. 0:41channels to the surface even without
20. 0:43insulin. That is why strength training
21. 0:45lowers blood sugar even when insulin no
22. 0:47longer works well, and insulin
23. 0:49sensitivity remains improved for up to
24. 0:51two days afterwards. Less muscle means
25. 0:53more sugar in the blood, and a higher
26. 0:56risk of diabetes. Second, your reserves
27. 0:58. Your muscles contain roughly half of
28. 1:01all the protein in your body. If you
29. 1:03become seriously ill or undergo surgery
30. 1:05, your body relies on exactly that to
31. 1:07heal wounds and support your immune
32. 1:09system. In intensive care, patients
33. 1:12lose up to 2%of muscle mass per day
34. 1:14during the first week. Studies show
35. 1:17that those who start with little muscle
36. 1:18are about twice as likely to die. Third
37. 1:21, falls. With age, the fast-twitch
38. 1:24muscle fibers diminish the most—
39. 1:25exactly the ones that catch you in a
40. 1:27split second when you stumble. Power
41. 1:30output actually drops faster than raw
42. 1:32strength. That is dangerous because,
43. 1:34after a hip fracture, about one in five
44. 1:36older people dies within a year.
45. 1:38Strength and balance training
46. 1:40significantly reduce the risk of
47. 1:41falling. Even your grip strength says
48. 1:43something about your life expectancy.
49. 1:45In a study of nearly 140,000 people,
50. 1:47the risk of death increased by 16%for
51. 1:50every 5 kg less in grip strength. And
52. 1:54according to a large analysis, those
53. 1:56who do regular strength training have a
54. 1:5810 to 20%lower risk of death. Most of
55. 2:00the benefit comes from just 30 to 60
56. 2:02minutes per week. But am I not too old?
57. 2:05From about 50 on, we lose around 1 to 2
58. 2:08%of muscle mass each year. But muscles
59. 2:10remain trainable. In a famous study,
60. 2:13people around 90 years old trained with
61. 2:15weights for 8 weeks. Their strength
62. 2:18almost tripled. Here is how you
63. 2:20implement it. Twice a week, six to
64. 2:22eight exercises for the whole body.
65. 2:24Each one difficult enough that the last
66. 2:26repetitions are exhausting. Chair
67. 2:28squats, wall push-ups, rowing with a
68. 2:31band, and increase the intensity every
69. 2:33few weeks. If you have pre-existing
70. 2:35conditions, talk to your doctor first,
71. 2:37and don't forget the protein. Older
72. 2:39muscles react more weakly to protein.
73. 2:41Experts therefore recommend that from
74. 2:43age 65, you get at least 1 to 1.2 g per
75. 2:46kilo of body weight, spread across your
76. 2:48meals. I'll show you how to do that
77. 2:50easily in my digital cookbook bundle.
78. 2:53You can find the link in the
79. 2:54description.