Top tips for men to stay healthy and lose weight in the summer

　　1. Comprehensive medical examination, regarding the current situation Health Assess the situation

　　It is necessary to have a physical check-up before resuming exercise, especially for people in their thirties or forties. It would be best if this comprehensive medical check-up included an exercise ECG; at the very least, a regular ECG should be performed to ensure that no unexpected issues arise. If a comprehensive medical examination is not possible, it is essential to strictly follow a step-by-step approach. If any discomfort occurs during exercise, it is essential to seek medical attention or consult an expert promptly; there should be no reliance on luck.

　　2. Find the right sport for you

　　An ideal aerobic exercise program must meet the following criteria:: Exercises that engage the entire large muscle group can help with… Exercise of the person Heart rate Increase it to a certain range and maintain it for more than 20 minutes.

　　It’s simple and easy to follow, and if people are interested, it can encourage them to engage in that type of exercise for a long time—preferably for a lifetime.

　　It is subject to fewer restrictions and can be performed in the vast majority of situations and weather conditions. Below are some basic activities, along with their advantages and disadvantages.

　　3. Determine the heart rate during aerobic exercise

　　Just like other organs of the human body, the cardiovascular system can only be improved through exercise at a certain intensity. However, this intensity must not be too high, otherwise it would become anaerobic exercise. This range of heart rates is called the “effective heart rate zone.” Once you understand your effective heart rate zone, you will be able to control the amount and intensity of your exercise during different types of activities.

　　First, remember your resting pulse rate. You can feel your heartbeat at the neck (above the collarbone), at the wrist, or directly on the chest. Count your pulses for 15 seconds and then multiply that number by 4 to get your resting heart rate.

　　The second step is to determine the maximum heart rate based on age; generally speaking, the older a person is, the higher their heart rate tends to be. The formula for calculation is as follows: Maximum heart rate for men = 205 - age / 2. Maximum heart rate for women = 220 – age.

　　Thirdly, determine the effective heart rate range during exercise. For most regular exercisers, a range of 60% to 85% of their maximum heart rate is an appropriate and effective zone for exercise. Right the elderly To put it simply, 130 to 140 is the most appropriate range.