In recent years, there is an increasing awareness of body building,
Products and information related to protein have become familiar to the public.
Also, strength training, which I had an image of as an athlete,
The base has expanded due to the muscle training boom and the rise in health consciousness,
The needs of all people, including women and the elderly, have spread.
Successful dieting, keeping your mind and body healthy,
Exercise and a healthy diet are important.
Focus on strength training and protein
In recent years, there is an increasing awareness of body building,
There are products and information about protein on the street
It has become familiar.
Also, there was an image that athletes do
Also strength training
Due to the muscle training boom and rising health consciousness
The base spreads,
All people, including women and the elderly, need it
It has spread.
Successful dieting, keeping your mind and body healthy,
Exercise and a healthy diet are important.
Focus on strength training and protein
Would you like to start building your own body?
Your own way
Build your body
Would you like to start?
What are the effects of strength training?
Strength training has three main effects:
For strength training
It has three main effects:
- 1. Increased muscle strength
- 2. Increased muscle mass
- 3.Increased basal metabolic rate
As a result, it is thought that various effects such as improvement of body shape and posture, prevention and improvement of stiff shoulders, low back pain, knee pain, prevention of disability, prevention of osteoporosis, etc. can be obtained.
In recent years, it has been discovered that muscles secrete physiologically active factors called "myokines" (which act like hormones in the body).
This "myokine" is related to sugar/lipid metabolism regulation and adipose tissue metabolism, and is expected to have health effects such as improvement of various symptoms that lead to metabolic syndrome.
Myokines are secreted by muscle contraction.
Also, it is important to take protein along with strength training.
If you don't get enough protein and you lose muscle mass,
The secretion of "myokines" also decreases.
Source: Sandra M. et al. 2020
Feel free to do strength training at Central Sports!
Recommended program
This class uses barbells to perform strength training to music. We will train your legs, chest, back, arms, shoulders, and abdomen.
It stimulates the inner muscles in the back of the body, cultivates the stability of the trunk (torso), tightens the body and adjusts the posture.This program aims to build a strong, beautiful and mobile body by combining it with functional training.
Burn fat with strength training!
Until now, it has been said that "strength training is to increase muscle strength" and "cardio exercise is to burn fat." It was shown that it is possible to reduce 4 kg.
Source: Michael A. et al., 2022
Until now, "strength training to improve muscle strength"
"Aerobic exercise for fat burning"
It was said that
strength training only
By doing this for at least 4 weeks,
About 1.4% body fat and weight
About 0.6 kg can be reduced
that it is possible
was shown.
Source: Michael A. et al., 2022
Strength training can be done using machines specifically designed for strength training.
Using weights such as dumbbells
There are many exercises that you can do using your own body weight.
You can do it anywhere, in the gym, studio, pool, or at home.
Find something that fits your lifestyle and make your heart and body healthy ♪
strength training is
Using machines specifically designed for strength training
Using weights such as dumbbells
use your own body weight
Training, etc.
Gym, studio, pool,
You can do it anywhere, even at home.
what fits your lifestyle
Find it and make your heart and body healthy ♪
Reservations for experiences are available at each club!
Please contact each club for details of the experience menu.
Reservations for experiences are available at each club!
Details of the experience menu
Please contact each club.
Recommended for those who exercise
how to get protein
It is important to combine exercise and protein intake.
During strenuous exercise or on an empty stomach, proteins in muscles are also used as an energy source.
As a result, muscle breakdown progresses,
Muscle synthesis begins after exercise.
Adequate protein intake promotes efficient muscle building.
Source: Chesley A. et al. 1992
immediately after training
Protein and carbohydrate supplement
First of all, it is important to eat protein three times a day.
All nutrients, especially proteins, are digested and absorbed
Carbohydrates, which serve as an energy source, and coenzymes such as vitamins and minerals are necessary.
Immediately after exercise, growth hormone is actively secreted to repair the body.It is very important to take protein and carbohydrates, which are the ingredients of muscles, without missing the timing.
Source: Kraemer W. et al. 1991
ideal intake timing
It is recommended to replenish protein and carbohydrates within XNUMX minutes after exercise.
Reason XNUMX
Immediately after exercise, the carbohydrates stored in the muscles are used as an energy source and are in an extremely reduced state.After exercise, your body needs energy to repair itself.
Reason XNUMX
Ingesting carbohydrates causes the secretion of a hormone called insulin, which lowers blood sugar levels, and sends necessary nutrients such as carbohydrates and amino acids into the muscles.If you are going to replenish the materials for your muscles, it is more efficient to be transported quickly.
Source: ZAWADZKI K. et al. 2002
Reservations for experiences are available at each club!
Please contact each club for details of the experience menu.
Reservations for experiences are available at each club!
Details of the experience menu
Please contact each club.
the importance of protein
Protein is one of the nutrients that our bodies need.
Here are some tips for getting enough protein.
Protein is for our bodies
It is one of the essential nutrients.
Here's how to get enough protein
Here are some tips.
How much protein should you take in a day?
The recommended daily intake of protein is
It depends on your gender, age and physical activity level.
There are two things you need to do to get your protein right.
To get enough protein
I have two points.
For a large amount of protein at once,
I can't make good use of it.
protein is
For a large amount at once,
I can't make good use of it.
The amount of protein that the body can use at one time is limited.
Therefore, it is recommended to take it frequently while making use of three meals and snacks.
= Not protein content!
![1 piece of steak [100g] 20.4g](https://www.central.co.jp/lp/karadadukuri/images/point_img01.png)
![1 slice of grilled salmon [85g] 24.7g](https://www.central.co.jp/lp/karadadukuri/images/point_img02.png)
Source: Ministry of Education, Culture, Sports, Science and Technology "Japanese Food Standard Composition Tables 2015 Edition (XNUMXth Revised Edition)"
In order to take it properly, it is important to frequently incorporate ingredients that are easy to eat into meals.
Ingredients that provide protein easily
Among ingredients, eggs, tuna, natto, and chicken breast contain relatively large amounts of protein.
![Egg (raw) [50g] 6.2g](https://www.central.co.jp/lp/karadadukuri/images/point_img03.png)
![1 can of tuna [70g] 12.4g](https://www.central.co.jp/lp/karadadukuri/images/point_img04.png)
![1 pack of natto [45g] 7.4g](https://www.central.co.jp/lp/karadadukuri/images/point_img05.png)
![Chicken breast (boiled) [110g] 27.6g](https://www.central.co.jp/lp/karadadukuri/images/point_img06.png)
Source: Ministry of Education, Culture, Sports, Science and Technology "Japanese Food Standard Composition Tables 2015 Edition (XNUMXth Revised Edition)"
Source: Kewpie Corporation website
Recipes with protein
Introducing a menu with XNUMXg or more of protein per meal.
XNUMXg or more of protein per serving
Introducing the menu.
Shrimp and soft-boiled egg
broccoli caesar salad
Side dish salad with plenty of shrimp and broccoli.The soft-boiled egg and cheese go well with the richness and umami of the dressing.
Link to Kewpie special recipes!
Cooking time/15 minutes Energy/277kcal
Salt equivalent/1.3g Vegetable intake/75g
*Energy, salt equivalent, and vegetable intake are values for one person.
Recipe provided by: Kewpie Corporation
tuna and avocado
Pickled Tamadon
Plenty of tuna and avocado
It's a pickled egg bowl.
Break the soft-boiled egg and mix it with rice and other ingredients.
Please enjoy while tying.
Link to Kewpie special recipes!
Cooking time: 5 minutes (excluding marinating time)
Energy/710kcal
Salt equivalent/4.4g Vegetable intake/2g
*Energy, salt equivalent, and vegetable intake are values for one person.
Recipe provided by: Kewpie Corporation
Grilled chicken breast with miso mayonnaise
Chicken breast marinated in mayonnaise and miso
It's a side dish that goes well with rice, just by baking.
By soaking in mayonnaise,
The chicken breast will become tender.
Not only is it good for dinner, but it's soft even when it's cold.
It is also recommended for lunch.
Link to Kewpie special recipes!
Cooking time: 10 minutes (excluding marinating time)
Energy/314kcal
Salt equivalent/2.6g Vegetable intake/52g
*Energy, salt equivalent, and vegetable intake are values for one person.
Recipe provided by: Kewpie Corporation
What is good quality protein?
Nine types that cannot be synthesized in the body
Contains well-balanced essential amino acids
proteinYou read it right!
Amino acids that make up proteins include non-essential amino acids that can be synthesized in the body and essential amino acids that cannot be synthesized in the body.A well-balanced intake of essential amino acids
It is called high-quality protein.
In addition, there is an index called amino acid score that evaluates the content and balance of essential amino acids contained in food, and it is said that the closer this score is to XNUMX, the better the protein is.
Source: Ministry of Health, Labor and Welfare website “eHealthnet”
What is the point of choosing eggs?
Egg size depends on cooking
It is to use properly.
Eggs are classified into six categories (SS, S, MS, M, L, LL) according to the standards of the Ministry of Agriculture, Forestry and Fisheries.It is said that the younger the hen that lays, the smaller the egg size.Even if the size changes, the size of the yolk is almost the same, and the larger the egg, the more the white.However, smaller eggs tend to have smaller yolks.
medium size egg
Suitable for fried eggs and boiled eggs.
S, SS, LL size eggs
Suitable for making sweets.
L size egg
You can enjoy egg white and egg yolk together in omelets and oyakodon
Suitable for half-boiled dishes.
Source: Kewpie Corporation website
- my body type
Understand - how to use
Understand - how to exercise
Understand
Reservations for experiences are available at each club!
Please contact each club for details of the experience menu.
Reservations for experiences are available at each club!
Details of the experience menu
Please contact each club.
*Business days vary depending on the club.Please see the club website for details.
*Experience is limited to once per person during the period.
*Some programs and facilities are charged.
*For those who have experienced our affiliated clubs in the past or are enrolled
Not available.Please note.
(Our affiliated clubs: Central Sports club members and corporate members, Central Sports Area corporate members,
Zavas Sports Club members, etc.)
*Business days vary depending on the club.
Please see the club website for details.
*Experience is limited to once per person during the period.
*Some programs and facilities are charged.
* If you have experienced our affiliated club in the past
who are or are enrolled in
Not available.Please note.
(Our affiliated clubs: Central Sports club members, corporate members,
Central Sports Area Corporate Membership,
Zavas Sports Club members, etc.)
If food does not meet the required amount,
It is recommended to make good use of supplements such as protein.
Tasty and healthy by supplementing necessary nutrients!
Protein sticking to raw materials.
body make protein
strength training in one day
What timing would be most effective?
evening
We often hear the term "biological clock", but the state of the body changes at the genetic level according to the time of day.Therefore, recent studies have shown that the effect of muscle training changes depending on the time of day, and that the effect of increasing muscle size is greatest in the evening.
In addition, training immediately after waking up in the morning may cause muscle breakdown due to insufficient nutrition in the blood vessels, and sleep may be shallow before going to bed at night.
Of course, depending on your lifestyle, it may be difficult to train in the evening, or you may not necessarily be doing muscle training just to make your muscles bigger.
Let's consult with your own lifestyle and physical condition, and incorporate muscle training into your life so that you can continue without difficulty.
Source: Maria Küüsmaa et al. 2016
What kind of strength training can you do at home?
Knee extension, toes, knee bending,
I will introduce XNUMX types of thigh lift.
knee extension
Slowly straighten your knees and point your toes firmly toward the ceiling.
One leg at a time / 4 seconds + 4 seconds
*10 reps x 3 sets
Toe
With your feet shoulder-width apart, slowly lift your heels up and down.
Spread your feet shoulder-width apart and slowly lift your heels
Raise and lower.
4 seconds + 4 seconds
*10 reps x 1-3 sets
knee bend
Gently pull your heels toward your buttocks.
Gently pull your heels toward your buttocks
attract.
One leg at a time / 4 seconds + 4 seconds
*10 reps x 1-3 sets
thigh lift
Slowly raise and lower your thighs.
One leg at a time / 4 seconds + 4 seconds
*10 reps x 1-3 sets
* Do not overdo it and do it according to your physical condition.
*Don't hold your breath while exercising.
*Let's do it slowly without using recoil.
* Start with the number of repetitions that you can easily do, and gradually increase the number of repetitions and sets.
