Hello, 57-year-old man, mainly playing tennis, long-distance skiing, swimming, jogging, golf, dancing and walking. The pulse of people over 50 years old should not exceed 130- 140 times per minute. 10- 15 minutes of equipment practice, the weight of the equipment is lighter than that of the 30-year-old, and too much weight will be harmful to health, but the number of times may be more. In order to prevent accidents, it is best not to use dumbbells, but to use fitness equipment. Stretch for 5- 10 minutes, paying special attention to all joints and muscles that are prone to atrophy. Add 45 minutes of exercise on Wednesday to strengthen your physical strength. You can do push-ups and squats without any equipment. Repeat in multiple groups, about 20 times in each group, depending on your tolerance.

I hope I can help you, thank you!