How can a 40-year man be a "flower"?

The exercability of people over the age of 40 has dropped by 25%, their physical strength has gradually declined, their muscles have shrunk year by year, and their bodies have begun to gain weight. Therefore, people over the age of 40 choosing sports events should not only help maintain a good body shape, but also prevent common elderly diseases such as hypertension and cardiovascular diseases.

Purpose of exercise: to reduce weight and prevent obesity; to maintain and enhance physical strength and prevent obesity complications.

Sports: Long-distance walking, cycling, swimming, etc.

Exercise intensity: Heart rate is 120-130 beats/min.

Exercise time and frequency: 30-45 minutes each time, 3-4 times a week.

Formula and exercise methods:

1 Prepare to exercise for 5 minutes and do some light exercises in the waist, legs, and hip joints.

2 Alternate slow walking and fast walking for 20 minutes. If you walk from slow to fast and slow, it takes 10 minutes to complete 1200 meters, at a speed of 2 steps per second, and then it takes 10 minutes to complete 300 meters.

3 Basic physical exercise for 15 minutes: 20 sit-ups, holding your head flat or not; 20 push-ups; 20 prone and lifting your upper body; 50 heel lifts; 20 upright and recumbent supports; 20 squatting jumps.

4 Exercise for all the above contents for 45 minutes, and consume a total of 1255 kilojoules and 300 kcal.

Notes:

1 Exercise is easy or too strenuous, so you can slightly adjust the content and frequency.

2 It is advisable not to feel tired the next day after exercise, and you can increase the amount of exercise appropriately every week.

3 When you are in severe cold, scorching heat, or when you are unwell, you should stop exercising and do not work recklessly.

As long as you persevere, even if you are forty years old, you will still be a flower that will never fail. Moreover, a good and healthy body is more important than anything else. (Internship Editor: He Lili)