Say goodbye to beer belly

Experts have designed an exercise plan for men and women of all ages to enhance physical strength, enhance lung function and maintain limb flexibility. Everyone can refer to this plan for exercise.

1. Around 20 years old

Sports medicine calls this age group the "record-breaking age group." During this period, body 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 unfavorable to the body than high exercise. People in this age group should start physical exercise.

The "regular physical strength" gained through muscle strengthening exercise during this period will not disappear after the exercise is terminated. The heart can increase the amount of blood transfusions through endurance exercise. In short, a 20-year-old can reserve "resources" for future health.

2. Around 30 years old

People in this age group have exceeded their peak physical functions. If physical exercise is ignored at this time, oxygen uptake, which is important for endurance, will gradually decrease. But don't be afraid, because you are still young.

At this time, if the joints of the body often make some noises, this 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 and simple and effective fitness exercises

Exercise can be done on Mondays, Wednesdays, Fridays, and every other day. Do 5-30 minutes of cardiovascular system exercise, jogging or swimming each time, not as intense as when you were 20 years old. If you do appropriate physical strengthening exercise, you will need to lift a lighter weight than when you are 20 years old, but you can do it more frequently.

3. After the age of 40

Compared with the age of 20, people over 40 have a lot less muscle exercisable, physical strength has gradually declined, muscles have shrunk year by year, and their bodies have begun to gain weight. Fat gain is related to a reduction in the total amount of muscle. With less muscle, less fat is consumed, and the amount of food is no less than when you are young, so your stomach begins to bulge.

Therefore, people over the age of 40 should choose sports events not only help maintain a good body shape, but also prevent common aging diseases such as hypertension and cardiovascular diseases.

Exercise can be done twice every Monday and Friday. It includes: 25-30 minutes of cardiovascular exercise, moderate intensity, such as jogging, swimming, cycling, etc. The pulse of people over the age of 50 generally does not exceed 130-140 beats per minute.

10-15 For minutes of equipment practice, the weight of the equipment will be lighter than at the age of 30. Too much weight will harm your health, but the frequency may be higher.

To prevent accidents, it is best to use an exercise machine instead of using dumbbells. 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. (Internship Editor: He Lili)