Men, like women, experience menopause in youth, youth, and moods. As long as you plan different fitness programs at different ages, you can make the growth of age only a digital embodiment, and maintain a youthful body.
　　 20 years old, let you swim!
During this period of time, the body function is at its peak, and the heart rhythm, vital capacity, bone sensitivity, stability and elasticity are all in the best. People of this age can exercise at any exercise intensity.
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-olds can reserve “resources†for future health. This time must pay attention to exercise, in order to maintain weight, otherwise it will be very difficult to lose weight after 30 years old.
Exercises can be performed on Mondays, Wednesdays, and Fridays every other day for about 30 minutes each time. The method is to try to lift heavy objects. The load is 60% of the ultimate muscle strength, and until the muscles feel tired (about every time) Do 10-12 times). If you do not feel tired after many exercises, you can increase the weight of the device by 10%. The main muscle groups (pectoral muscle, shoulder muscle, back muscle, biceps, triceps, abdominal muscles, and leg muscles) must be exercised.
20 minutes of cardiovascular exercise by jogging, swimming, cycling, etc., with a pulse of 150-170 beats per minute.
　　 30 years old, step by step!
At this time, the body function of the person has exceeded the peak. At this time, if physical exercise is neglected, the amount of oxygen uptake that is very important for endurance will gradually decrease. At this time, the joints of the body often make some noise, which is a precursor to joint disease. In order to maintain a high degree of flexibility in the joint, more stretching should be done. Also pay attention to the exercise of the cardiovascular system.
Exercise is still on Mondays, Wednesdays and Fridays every other day, every 5-30 minutes of cardiovascular exercise (jogging or swimming), the intensity is not as big as when you were 20 years old.
20 minutes to enhance physical exercise, compared with 20 years old, the weight of the test is lighter, but the number of times can be more.
5-10 minutes of stretching, with emphasis on the back and leg muscles. People who are sitting in the office should pay more attention to stretching. The method is: supine, try to lift the two knees to the chest, hold for 30 seconds; supine, lift the legs separately, try to lift up, keep for 30 seconds.
People of this age can still perform a variety of physical exercises. If you have a period of interruption, you should follow the principle of “gradual progress†when you re-train. Doctors recommend that people over the age of 35 should have an ECG before exercising.
　　 After 40, disease prevention!
Compared with 20 years old, the exerciseability of muscles of people over 40 years old has decreased by 25%, physical strength has gradually decreased, muscles have shrunk year by year, and the body begins to bless. Therefore, people over 40 years of age should not only choose to maintain a good body shape, but also prevent common senile diseases such as high blood pressure and cardiovascular disease.
Exercises are performed twice a week on Mondays and Fridays, including:
25-30 minutes of cardiovascular exercise, moderate intensity, such as jogging, swimming, cycling and so on. The pulse of people over 50 years old does not exceed 130-140 times per minute.
10-15 minutes of equipment practice, 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 use fitness equipment.
5-10 minutes of stretching, paying particular attention to the joints and muscles that are prone to atrophy.
Add a 45-minute exercise to strengthen physical strength on Wednesday. 9 Without the aid of equipment, you can use multiple push-ups, half-squats, etc., repeating multiple groups, each group is about 20 times, the number depends on your own tolerance.
Recommended sports: tennis, long distance skiing, swimming, jogging, golf, dancing, walking.
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