According to the different physiological characteristics of men of all ages, sports experts have designed a set of exercise programs for them to enhance physical strength, lung function, and maintain limb flexibility. If you can persist, you can have a healthy body and strong physique.
1、 Around 20 years old
Sports medicine refers to this age group as the "record breaking age group.". Men of this age group, whose bodies are at their peak, can exercise at any intensity. Men aged 20 can reserve "resources" for their future physical health through this stage of exercise.
Exercise can be conducted every Monday, Wednesday, and Friday every other day, and the content includes: ① 30 minutes of exercise to enhance physical strength. The method is to try lifting weights, and each time you lift weights, you should practice until your muscles feel tired before putting them down. If you do not feel tired after multiple exercises, you can increase the weight of the instrument About 20 minutes of cardiovascular system exercise, such as jogging, swimming, cycling, etc., with a pulse intensity of 150 to 170 beats per minute.
2、 Around 30 years old
For men of this age group, their physical function has passed its peak. If physical exercise is ignored during this period, their vital capacity and physical flexibility will decrease. Therefore, men around the age of 30 should appropriately do more stretching exercises.
Exercise is still conducted every Monday, Wednesday, and Friday every other day. The content includes: ① 20 minutes of cardiovascular system exercise, which is not as intense as when you were 20 years old. ② Compared to 20 years old, 20 minutes of physical strength enhancing exercise requires less weight in the attempt lift, but the number of times to do it can be appropriately increased 5 to 10 minutes of stretching exercise, focusing on the back and leg muscles. Men who are sedentary in the office should also strengthen stretching exercises. The method is to lie on your back, lift your knees as far as possible to your chest, and hold the position for 30 seconds; Lie on your back, lift your legs up separately, try to raise them as high as possible, and hold the position for 30 seconds.
Men of this age group can still engage in various physical exercises. If you resume exercising after a period of interruption, follow the principle of "gradual progress".
3、 After 40
Compared with men aged 20, men aged 40 or older gradually experience a decline in physical strength, muscle atrophy, and weight gain. Men of this age group should choose sports that are not only conducive to maintaining good body shape, but also capable of preventing common elderly diseases, such as hypertension and cardiovascular disease.
Exercise can be reduced to two times a week, including: ① 25 to 30 minutes of cardiovascular system exercise, moderate intensity, with a pulse rate of no more than 130 to 140 times per minute. ② For 10 to 15 minutes of physical exercise, it is best to use fitness equipment instead of dumbbells Stretch for 5 to 10 minutes, paying particular attention to moving joints and muscles that are prone to atrophy. Tennis, long-distance skiing, swimming, jogging, golf, dancing, and walking are optional events.
(Intern Editor: Zhao Minqing)