Exercise that cannot be ignored for middle-aged men to lose weight

For men over the age of 40, the bones have completely stopped growing, and the calcium in the bones will gradually decrease. A prominent problem in fitness is that they are prone to sports injuries, especially fractures.

Therefore, protection must be strengthened during exercise, especially for prone areas such as knees and ankles. When you first start exercising, you should learn to master the appropriate intensity of exercise, especially for people who are overweight.

If the joints are under too much pressure, the intensity of exercise must be controlled. Instead of running at first, you can choose power bicycles and other equipment to practice to protect your knee joints. When training equipment, you should also do what you can. It is best to practice aerobic exercise for about a week first, and then gradually get into contact with equipment after a week.

For people who have just started exercising or who rarely exercise, insisting on exercising is a difficult task. How to persevere, you can take the following methods:

1. The exercise content should be simple and easy to implement.

2. Don't expect too high at the beginning. For example, to reduce weight, you must continue to exercise for at least 3 to 6 months before it will be effective.

3. Find a good exercise "partner" or participate in group activities.

4. Develop a weekly exercise goal plan, such as "Today I want to run 5 kilometers in an hour".

5. Eliminate all interference, especially don't use tiredness or lack of time as an excuse to persevere.

Starting from the age of 30, various physiological functions of the human body decline at a rate of 0.7% to 1% per year. For example, the output function of the cardiovascular system decreases by 0.7% every year, which can easily lead to the occurrence of cardiovascular and cerebrovascular diseases such as coronary heart disease and hypertension. After the human body's basic metabolic rate passes the age of 30, it will decrease by an average of 1 to 2% every year.

A man with a metabolic rate of 2800 calories will have a metabolic rate reduced by approximately 140 to 280 calories after the age of 35. According to this theory, if he maintained the same amount of activity, he would probably need to eat half a bowl of rice a day to maintain his original weight.

If he eats the same amount, his weight may increase by about 6 to 13 kilograms. This is why it is easy to get fat in middle age.

Although their body shape has begun to change, middle-aged men still have strong ability to exercise, so strengthening exercise will not only help maintain a good figure, release physical and mental pressure, but also prevent common diseases.

It is recommended that middle-aged men focus on aerobic exercise. Aerobic exercise can exercise people's heart and lung function, increase physical strength, and give you a healthy heart. Such as jogging, cycling, swimming, etc. Tennis is a very suitable full-body exercise that can increase the sensitivity and coordination of all parts of the body. (Internship Editor: He Lili)