Different fitness methods for men aged 20-50

　　male Fitness also varies from person to person. Men of different ages need to adopt different exercise methods to achieve the purpose of fitness.

　　When you are around 20 years old, your body's functions are at its peak, and all aspects such as heart rate, vital capacity, and bone sensitivity, stability, and elasticity have reached their optimal point. From a sports medicine perspective, insufficient exercise during this period is more detrimental to the body than excessive exercise. People in this age group strengthen through muscle exercise The "regular physical strength" gained will not disappear after the exercise is terminated. The heart can increase blood transfusion through endurance exercise. In short, what a 20-year-old person can do for his future body healthy Reserve "resources". During this period, you should pay attention to exercising to maintain weight, otherwise it will be very difficult to lose weight after the age of 30. The method of exercise can be to lift weights, once every other day, for about 30 minutes each time. You can also systematically exercise your cardiovascular system through 20 minutes of jogging, swimming, cycling and other exercises.

　　When you are around 30 years old, your physical functions have exceeded their peak, but you are still young. At this time, the joints of the body often make some noise, which is a precursor to joint disease. In order to maintain high flexibility in the joints, you should do more stretching exercises. Also pay attention to the exercise of the cardiovascular system. Exercise is still once every other day a week and includes: 5-30 minutes of cardiovascular system exercise (jogging or swimming), but the intensity should not be as high as when you were 20 years old. 20 minutes of physical strength-building exercise, but the weights you lift should be lighter and you can do them more often than you did when you were 20 years old. 5-10 minutes of stretching focusing on back and leg muscles. People who sit in offices for a long time should pay more attention to stretching exercises. The method is: Lie on your back, try to lift your knees to your chest, hold for 30 seconds, then lift your legs up as high as possible, and hold for 30 seconds.

　　Compared with when men were 20 years old, men over 40 years old have 25% less muscle strength, their physical strength gradually declines, their muscles atrophy year by year, and their bodies begin to gain weight. Gaining weight is related to the reduction of men's total muscle mass. Less muscle means less fat consumption, but the appetite does not decrease, so the belly begins to bulge. Therefore, people over 40 years old should not only maintain good physical shape when choosing sports, but also prevent common senile diseases. disease , such as hypertension, cardiovascular disease, etc. Exercise should be carried out twice a week on Mondays and Fridays, including: 25-30 minutes of moderate-intensity cardiovascular exercise (such as jogging, swimming, cycling, etc.).

　　People over 50 years old have a pulse rate of no more than 130-140 beats per minute. For 10-15 minutes of equipment training, the weight of the equipment should be lighter than when you were 30 years old. Too much weight will damage your health, but you can do more reps. 5-10 minutes of stretching exercises, paying special attention to moving the joints and muscles that are prone to atrophy. On Wednesday, you can do push-ups, half squats and other exercises. Repeat multiple groups, each group about 20 times. The number depends on your own tolerance. In addition, tennis, golf, swimming, jogging, dancing and walking are also good exercises.