Men's efficient fitness method age-based weight loss method

1. Around 20 years old

Sports medicine calls this age group the "record-breaking age group." Men of this age are at their peak and can exercise at any intensity. Men as young as 20 can use this stage of exercise to reserve "resources" for future health.

Exercise can be done every other day every Monday, Wednesday, and Friday. The content includes: ①30 minutes of exercise to enhance physical strength. The method is to try lifting weights. Each time you lift weights, you should practice until your muscles feel tired before letting go. If you don't feel tired after many exercises, you can increase the weight of the equipment.② Cardiovascular system exercise for about 20 minutes, such as jogging, swimming, cycling, etc., should be performed with a pulse of 150 to 170 beats per minute.

2. Around 30 years old

Men of this age have passed their peak physical function. If physical exercise is neglected during this period, its lung capacity and body flexibility will decrease. Therefore, men around the age of 30 should do more stretching exercises.

Exercise is still every other day every Monday, Wednesday, and Friday. The content includes: ①20 minutes of cardiovascular system exercise, which is not as intense as at the age of 20.② For 20 minutes of physical strengthening exercise, the weight of the trial lift is lighter than when it was 20 years old, but the number of times can be appropriately increased.③ Stretch for 5 to 10 minutes, focusing on the back and leg muscles. Men who sit in the office for a long time should strengthen their stretching exercise. The method is: supine on your back, lift your knees to your chest as much as possible, and hold the position for 30 seconds; supine on your back, lift your legs up respectively, as high as possible, and hold the position for 30 seconds.

Men in this age group can still perform various physical exercises. If you start exercising again with a break, you should follow the principle of "step-by-step".

3. After the age of 40

Compared with those at the age of 20, men after the age of 40 have gradually reduced physical strength, muscles shrink year by year, and their bodies begin to gain weight. The sports chosen by men in this age group should not only help maintain a good body shape, but should also prevent common elderly diseases such as hypertension and cardiovascular diseases.

Exercise can be reduced to two times a week, including: ①25 to 30 minutes of cardiovascular system exercise, medium intensity, with a pulse of no more than 130 to 140 times per minute.② For 10 to 15 minutes of physical enhancement exercise, it is best to use fitness equipment instead of dumbbells.③ Stretch for 5 to 10 minutes, paying special attention to moving joints and those muscles that are prone to atrophy. Playing tennis, long-distance skiing, swimming, jogging, golfing, dancing, and walking are optional events.

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