The secret recipe for middle-aged men to lose weight

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. (Internship Editor: He Lili)