Winter fitness regimen for men

The Latest Men’s Fitness Program

　　　As winter approaches, experts provide advice for people of all ages male A friend designed a set of exercises to enhance physical strength, enhance lung function and maintain limb flexibility. exercise Everyone can exercise according to this program, three times a week, 45-60 minutes each time. If you stick to it, you won’t have to worry about poor physical fitness and bloated body.

　　　1. Around 30 years old. The physical functions of people in this age group have exceeded their peak. If physical exercise is neglected at this time, oxygen uptake, which is very important for endurance, will gradually decrease. But don't be afraid, because you are still young. At this time, the joints of the body often make some noise, which is a precursor to joint disease. In order to maintain high flexibility in the joints, you should do more stretching exercises and pay attention to cardiovascular system exercises.

　　　Do cardiovascular system exercise (jogging or swimming) for 5-30 minutes three times a week, every other day. The intensity is not as high as it was when you were 20 years old. For 20 minutes of physical strength-enhancing exercise, the weight you try to lift is lighter than when you were 20 years old, but you can do it more times. 5-10 minutes of stretching, focusing on back and leg muscles. People who sit in offices for a long time should pay more attention to stretching exercises. The method is: Lie on your back, try to lift your knees to your chest, hold for 30 seconds ； Lie on your back, lift your legs as high as possible, and hold for 30 seconds.

　　　2. What to do after the age of 40? Compared with those who are 20 years old, the exerciseability of muscles of people over 40 years old has dropped by 25%, their physical strength gradually declines, their muscles atrophy year by year, and their bodies begin to gain weight. Therefore, people over 40 years old should choose sports that not only help maintain a good body shape, but also prevent common senile diseases. disease , such as hypertension, cardiovascular disease, etc.

　　　Conducted twice a week on Mondays and Fridays, the content includes: 25-30 minutes of cardiovascular exercise at moderate intensity, such as jogging, swimming, cycling, etc. The pulse of people over 50 years old should not exceed 130-140 beats per minute. For 10-15 minutes of equipment training, the weight of the equipment should be lighter than when you were 30 years old. Too much weight will cause damage. healthy , but the frequency may be more. To prevent accidents, it is best not to use dumbbells but to use a fitness machine. 5-10 minutes of stretching exercise, paying special attention to moving the joints and muscles that are prone to atrophy. On Wednesday, add a 45-minute physical strength-enhancing exercise. You can do push-ups, half squats, etc. without the help of equipment. Repeat multiple groups, each group about 20 times. The number depends on your own tolerance. Recommended sports: tennis, long-distance skiing, swimming, jogging, golf, dancing, walking.