Fitness methods for men of different ages

　　of different ages male Physical fitness is different, healthy The situation is different, so you should fully consider it when choosing a fitness method! Do you know what fitness exercises are suitable for men? Male friends who want to successfully lose weight and shape their bodies should develop their own fitness plan! What do men need to pay attention to when exercising to lose weight? Come and take a look!

　　Exercise is also divided into different age groups. Fitness programs for men of different ages.

　　I believe that many fitness men know that different physical fitness methods require different fitness methods. Men of different age groups should choose fitness methods based on their own circumstances! But do you know what specific male fitness methods there are, and what kind of fitness methods should men of different age groups choose?

　　Man 30: Accumulate healthy capital

　　At the age of 30, a person's body function has passed its peak. If you neglect your body at this time, exercise , oxygen uptake, which is very important for endurance, will gradually decrease. What follows may be some disease Hidden dangers were laid. Doing some exercise at this time can often get twice the result with half the effort and save enough capital for future health.

　　Exercise requirements

　　In terms of exercise time, ensure that there are 3-4 times a week, 30-60 minutes each time. The intensity can be slightly lower than the intensity at 20 years old. In terms of item selection, you can do aerobic exercise such as cycling, running, swimming, walking, etc., but it is required to accelerate the heart rate for at least 20 minutes.

　　recommend

　　Start with 5-30 minutes of jogging, 20 minutes of strength-building exercises, and 5-10 minutes of stretching, focusing on the back and leg muscles.

　　Man 40: Controlling body shape is key

　　For men entering their 40s, the most troublesome thing is the appearance of "general belly", which may be followed by high blood pressure, fatty liver . Therefore, timely and appropriate exercise can effectively prevent physical gain.

　　Exercise requirements

　　For men of this age group, exercise must be light at the beginning. Especially for overweight people, because their joints bear too much pressure, they must pay more attention to the intensity of exercise. There is no need to run at the beginning. You can choose power bicycles, elliptical machines and other equipment exercises, which can protect the knee joints, and these exercises are also aerobic exercises. Even if you use equipment, you should do aerobic exercise for 20 days and maintain a small amount of exercise. The first three days of equipment training are mainly about adapting and getting familiar with the regular equipment postures, and then proceed step by step, rather than rushing forward to achieve a certain goal.

　　recommend

　　25-30 minutes of cardiovascular exercise at moderate intensity, such as jogging, swimming, cycling, etc.

　　Man 50: Move gently but not too hard

　　As age increases, 50-year-old men should not pursue exercise speed, nor should they choose high-intensity projects like young people. The focus of fitness should be gentle and must not use excessive force.

　　Exercise requirements

　　You should reasonably arrange exercise items and intensity according to your specific situation, and focus on strengthening exercises to improve endurance, strength, flexibility, and balance. To improve your endurance level, you can choose some aerobic exercises, such as brisk walking, jogging, etc. Those who have the conditions can practice pedaling on power bikes and running steps. For strength exercises, you can choose to go to the gym to receive formal fitness guidance. People who do not have the conditions can also use dumbbells, sandbags, etc. to train at home.