1, warm up. Mainly in the form of running, the basic concept of warm-up exercise is to awaken muscles and let muscles and bodies know that we are going to carry out a series of exercises. Therefore, warm-up exercise should not be too intense, and a certain heartbeat frequency should be maintained. In this process, it is ideal to still be able to talk with peers easily. It can awaken the muscles of the whole body and put the heart and lungs into a state of preparation, lasting about 15 minutes.

2. Strength training. It is not enough for middle-aged people to mainly strengthen cardiopulmonary exercise. If conditions permit, there can be more forms of exercise, and it is best to add some strength exercises. Because middle-aged people's physique is declining year by year, muscle strength is weakened, which will affect motor function. Stretching arms, lifting dumbbells, pull-ups, doing push-ups, sit-ups and squats are all good forms of strength exercise.

3. Flexible forging: sit-ups and waist stretching. Use sit-ups to exercise anterior abdominal muscles, increase trunk strength and ensure stability; Exercise the abdominal muscles of the back by stretching the lower back to shape the perfect lines of the abdomen.