Three stages of men's exercise to prevent weight loss

20-year-old grows muscles

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. During this period, you must pay attention to exercising to maintain your weight, otherwise it will be very difficult to lose weight after the age of 30.

Exercise can be done every other day, such as 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. Continue to practice until the muscles feel tired. Do it 10 to 12 times at a time.

If you don't feel tired after practicing multiple times, you can increase the weight of the equipment by 10%. The main muscle groups, pectoral muscles, shoulder muscles, back muscles, biceps muscles, triceps muscles, abdominal muscles, and leg muscles must be exercised.

20 minutes of cardiovascular system exercise by jogging, swimming, cycling, etc.

30-year-old practice flexibility

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.

Exercise should still be done every other day. Do 5 to 30 minutes of cardiovascular system exercise, jogging or swimming at a time, not 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.

Stretch for 5 to 10 minutes, 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.

People in this age group can still perform various physical exercises. If there is a pause for a period of time, the principle of "step-by-step" should be followed when re-exercising. People over the age of 35 should have an electrocardiogram before exercising.

40-year-old body shape

People over the age of 40 choose sports events that 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. The content includes: 25 to 30 minutes of cardiovascular exercise, with moderate intensity, such as jogging, swimming, cycling, etc. People over the age of 50 can do equipment exercise for 10 to 15 minutes. The weight of the equipment is lighter than that at the age of 30. Too much weight will harm your health, but the number of times may be better.

To prevent accidents, it is best to use an exercise machine instead of using dumbbells. Stretch for 5 to 10 minutes, paying special attention to moving joints and those muscles that are prone to atrophy. Add a 45-minute physical strengthening exercise on Wednesday. You can do push-ups, half-squats, etc., and repeat it in multiple groups, each group about 20 times.

Recommended sports: tennis, long-distance skiing, swimming, jogging, golf, dancing, walking. (Internship Editor: He Lili)