Post Date May, 14 2023
Forty year old men have three physical problems, which are also the three weaknesses they must overcome in terms of fitness. In fact, a man's forty-one flowers contain enormous potential in his body. As long as he takes action, exercises properly, and recovers to his twenties, it is not an impossible task. Therefore, professional fitness professionals point out that the top priority for 40 year old men is not to give up on themselves and take action as soon as possible.
First weakness: obesity
Men aged 40 have more social interactions, less exercise, and more weight problems, with the most concentrated being in the waist and abdomen. Self testing by hand, grasping the excess flesh in the waist and abdomen is a soft breakdown, clearly fat. The occurrence of obesity indicates that the basal metabolism rate of people has declined. Such people are prone to shortness of breath and weakness, do not like exercise, or breathe when they move slightly.
Fitness method: 40% aerobic exercise+60% muscle training
Overall training time, aerobic exercise accounts for 40% of the total training time. First, jog for 40 minutes, and then cooperate with muscle training, such as sit ups and prone positions. If you cannot do standard push ups initially, you can start with kneeling push ups. In addition, side leg and weight bearing side stretching exercises can also be performed.
Second weakness: "Three highs"
Forty year old men are also prone to the problem of "three highs" (hypertension, hyperlipidemia, and high blood sugar). People with "three highs" are prone to dizziness, difficulty concentrating during work, and uncoordinated movements during exercise.
For fitness methods: 60% aerobic exercise+40% lightweight equipment training
Firstly, it is important to pay attention to diet, reduce socializing, and eat more light foods. In sports, aerobic exercise should account for 60% of the total exercise time, and should be combined with lightweight and multiple equipment training. The so-called light weight equipment training is best done with 50% of the maximum weight that one can withstand, and 20 times is a group.
Third weakness: emaciation
Don't think that being thinner is better. In fact, being thin also means being unhealthy. A few forty year old men are troubled by their thin physique. People with this physique tend to be depressed, have poor sleep quality, feel high mental pressure, and are also prone to fatigue
Fitness method: 30% aerobic exercise+70% mechanical training
Effective exercise can increase appetite, improve mood, and of course, help with sleep. In the specific change of weight loss fitness plan, aerobic exercise only accounts for 30%, and equipment training aimed at strengthening muscles accounts for 70%. The so-called muscle strengthening training is best based on a standard of 60% to 70% of the maximum weight that one can bear, with a frequency of about 10 times per group.
