What is ADL?
Activities of Daily Living.
ADL is eating, drinking, putting on and taking off clothes, walking, running, using the toilet, brushing teeth, washing, showering, and so on.
ADL disorders occur not only to middle-aged and elderly people, but also to babies and young people.
What is Frailty?
It refers to the state in which the physical and mental energy (motor function and cognitive function) declines with age, and the impairment of living function occurs, and refers to the period between the healthy age and the care age.
If you are aware of Frailty and treat it to prevent it properly, you may be more likely to return to the original healthy person. If you do not treat or prevent it, you will go to the care state.
What is the human body made of?
Protein / Fat / Sugar are the three major human nutrients.
A person needs 1g of protein to 1kg of body weight per day (50g for 50 kg).
What is the human body made of?
Red muscle and white muscle
Aging means thinning of fast muscle fibers
The muscles are composed of slow muscle fibers (red) and fast muscle fibers (white).
Slow muscles are used for walking, standing and other movements. Fast muscle fibers are used for movements such as throwing, running and flying. With some ageing people, the feet may not be raise easily or they may stumble or get tired easily because the fast muscle fiber has become thinner.
Fast muscle fibers get thicker due to resistance exercise. You can not train in aerobic exercise like walking.
Slow muscle (red muscle)
Aerobic exercise is effective for training
Fast muscle (white muscle)
Resistance exercise is effective for training
What should I do to get middle-aged and senior people to gain strength?
Resistance exercise and high-protein, low-calorie diet are fundamental.
*If you have diabetes or chronic illness, we recommend that you follow the instructions of your doctor.
Just going up the stairs of the train station will be equivalent to 20-30 Hindu squats of resistance activity.
We perform resistance exercises to the extent not to sweat, 2 to 3 times a week.
The muscles get thicker due to muscle fiber destruction and super recovery. It is recommended to eat high protein foods such as eggs and chicken or to take protein during super recovery.
After three months, you can see that the muscles are present.
Is Protein effective for Diet?
There are Whey type and Soy type of proteins. Although the materials are different, both contain 75 – 90% protein, so if you take protein, you can take it less expensive than eating eggs or chicken.
In order for proteins to be absorbed into the body, they need to be broken down into Protein → Peptide → Amino acid in the body.
Whey type takes 40 to 60 minutes to be absorbed into the body. Soy type takes several hours. Bodybuilders tend to prefer the fast-acting Whey type. Soy type has a long digestion time equals sustained fullness.
Protein has no Diet effect and simply drinking Protein does not increase your strength.