Men's fitness live to old

Look at age to open "prescription"

Both fitness instructors and physiologists believe that different age groups and sports and fitness are different. Because the physical condition of men of all ages is different, their fitness methods should also be different. In order to have a good fitness effect, they must start a "prescription" of exercise in different age groups.

20 years old: I am a sport.

When men were 20 years old, their physical functions were at their peak, and sports medicine referred to this age group as the “breaking record age”. During this period, the body functions at its peak, and heart rate, lung capacity, bone sensitivity, stability, and elasticity all reach the best point. From the perspective of sports medicine, the lack of physical activity during this period is more detrimental to the body than exercise. Therefore, people of this age group can exercise for any exercise intensity, and the "conventional physical strength" obtained through muscle strengthening exercise during this period will not disappear after the exercise is terminated. The heart can increase blood transfusion through endurance exercise. In short, 20-year-old people can reserve "resources" for future physical health. This period must pay attention to exercise, in order to maintain weight, or to lose weight after 30 years old is very difficult. The fitness instructor believes that the exercise during this period can be performed on Mondays, Wednesdays and Fridays every other day. Each time they engage in physical exercise for about 30 minutes, they try heavy lifting and follow the “step by step” principle. The load is the ultimate muscle strength. 60% of the time, until the muscles feel tired (about 10-12 times each time). If you do not feel tired after many exercises, you can increase the weight of the device by 10%, must make the main muscle groups (pectoral muscles, shoulder muscles, back muscles, biceps, triceps, abdominal muscles, leg muscles) have been exercised. In addition, every 20 minutes of cardiovascular system exercise, such as jogging, swimming, biking, etc., is performed at a pulse rate of 150-170 beats/minute.

30 years old: I think I can.

At the age of 30 , physical functions have already climbed to the top. If you continue to neglect physical exercise, the oxygen uptake that is very important for endurance will gradually decrease. In order to keep the joints more flexible, you should do more stretching exercises. At this time, you must still pay attention to the exercise of the cardiovascular system. The coach suggests that the exercise is still on Mondays, Wednesdays and Fridays once every other day, or follow the principle of "gradual and gradual progress." Every 20 minutes of cardiovascular system exercise (jogging or swimming), the intensity is not as great as at the age of 20; at the same time 20 minutes of physical exercise, compared with the age of 20, the weight is lighter, the number of times is more ;5-10 minutes of stretching exercise, focusing on the back and leg muscles.

After 40 years old: I can.

Compared with 20 years old, the muscles of people over 40 years old have reduced their exerciseability by 25%, their physical strength has gradually decreased, their muscles have been shrinking year by year, and their bodies have begun to become blessed. The blessing is related to the reduction in total muscle mass. Muscles are lighter, fat is consumed less, and appetite is not less than when young, so the stomach starts to bulge. Therefore, people who are over 40 years of age should choose not only to maintain good physical condition, but also to prevent common age-related diseases such as hypertension and cardiovascular diseases. Exercise is performed twice a week on Mondays and Fridays and includes: 25-30 minutes of cardiovascular exercise, medium intensity, such as jogging, swimming, cycling, etc. People over 50 years old do not have more than 130-140 pulses per minute. 10-15 minutes of equipment exercise, the weight of the device is lighter than 30 years old, too much weight will damage health, but the number may be more. To prevent accidents, it is best not to use dumbbells and exercise machines. For 5-10 minutes of stretching, pay special attention to the joints and muscles that tend to shrink. Add a 45-minute exercise to enhance physical activity on Wednesday, without using equipment, you can use push-ups, half squats, etc., repeat multiple groups, each about 20 times, depending on their own capacity.

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Let fitness be everywhere

Some people call current fitness the period of passive fitness, swinging machines, treadmills, climbing machines... that is, you don’t want to move. These machines will force you to exercise. The swing machine that was “putted down” by many media some time ago is The typical representative of passive fitness advocates the idea of ​​“Wanting to lose weight and wanting to sweat, you don’t need to move”. It was once sought after by people who are “too busy” and “too lazy to move”. Finally, it was found that this is not to lose weight but to find disease.

In fact, if you want to exercise everywhere, you can't exercise. A little action can make you benefit from unlimited, passive and active. For example, a rope can be exercised at any time, smoking has a greater impact on the lungs, skipping is simple, can enhance the heart and lung function and coordination. Every 10 to 20 minutes can be omnipotent after dinner.

Even if you're lazy to get out of bed, there are still ways to do it, such as doing sit-ups in bed, you can improve your posture, prevent back pain, and prevent sagging abdomen. The action is very simple. The person is supine on the bed, knees are bent, and the legs are about 60 degrees. He holds his hands across his chest. The upper body is lifted up to the shoulders to leave the bed completely. He can exhale when he is lifted, inhale when he recovers, and breathe. May be slow. 15 times for a group, each time to do 3 to 4 groups is appropriate, the group can rest for about 1 minute. Take a break during the break to relieve muscle soreness.

For those who travel by car and sit in the office, lunge can increase the strength of the thigh and hip muscles, improve the balance of the body and the stability of the trunk. Keep the body upright, with both feet separated from the hip and wide; advance one step (the leg of the former straddle leg is kept perpendicular to the ground); adjust the stride to keep the body balanced and stable. At the beginning, you can support the wall or chair. After the stability and balance of the body have been improved, the legs can alternately move from one side of the living room to the other side, usually 20 times. If you are too lazy to learn, you can do push-ups.

It's not good. Every time you get off work, you can go half an hour fast. Why do you have to bus? For a car racer, walking the car to work at home while not busy can not only save money, but also contribute to the blue sky plan.


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