A weight loss plan for men
Every man wants to remain youthful, but by the time you are 40, you will find that your joints have made a cracking sound and you are not so flexible. As long as you continue to exercise from now on, you will be able to maintain youthful vitality. Here is an exercise plan designed specifically for friends of all ages to enhance physical strength, enhance lung function and maintain physical flexibility.
1. Over 40 years old. 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.
Exercise is done twice a week on Mondays and Fridays. It includes: 25-30 minutes of cardiovascular exercise with moderate intensity, such as jogging, swimming, cycling, etc. The pulse of people over the age of 50 should not exceed 130-140 beats per minute.
10-15 For minutes of equipment practice, the weight of the equipment is lighter than that at the age of 30. Too much weight will harm your health, but it may be better to use more times. To prevent accidents, it is best not to use dumbbells and use fitness equipment.
5-10 Take minutes of stretching exercise, especially pay attention to moving joints and those muscles that are prone to atrophy. Add a 45-minute physical strengthening exercise on Wednesday. You can use push-ups, half-squats, etc. without the aid of equipment. Repeat in multiple groups, each group about 20 times, and the number depends on your endurance.
2. Around 30 years old. During this period, people's physical functions have exceeded their peak. If physical exercise is ignored at this time, oxygen uptake, which is important for endurance, will gradually decrease. At this time, the joints of the body often make some noises, which is a precursor of joint disease. In order to maintain high flexibility in the joints, more stretching exercises should be done. Also pay attention to exercise the cardiovascular system.
Exercise should still be done every other time on Mondays, Wednesdays, and Fridays. Do 5-30 minutes of cardiovascular system exercise, jogging or swimming each time. Don't be as intense as when you were 20 years old. 20 minutes of physical strengthening exercise requires a lighter lift than when you were 20 years old, but you can do it more frequently.
5-10 Minutes of stretching, focusing on the back and leg muscles. People who sit for a long time in the office should pay more attention to stretching exercises. The method is: supine on your back, try to lift your knees to your chest for 30 seconds; supine on your back, lift your legs separately, lift them as high as possible, and hold them for 30 seconds.
Third, about 20 years old. During this period, physical functions are at their peak, and heart rhythm, lung capacity, bone sensitivity, stability and elasticity have all reached the best point. From the perspective of sports medicine, insufficient exercise during this period is more detrimental to the body than high exercise. People in this age group can exercise at any intensity.
Exercise can be done every other day on Monday, Wednesday, and Friday, for about 30 minutes each time to enhance physical strength. The method is to try lifting weights, and the load is 60% of the limit muscle strength. Do it until the muscles feel tired. 10-12 times. If you don't feel tired after practicing multiple times, you can increase the weight of the equipment by 10%, and all major muscle groups must be exercised.
20 minutes of cardiovascular system exercise by jogging, swimming, cycling, etc., with a pulse intensity of 150-170 beats per minute. (Internship Editor: He Lili)