First, about 20 years old.
Sports medicine calls this age "record-breaking age". Men of this age are in their prime and can exercise at any intensity. 20-year-old men can reserve' resources' for their future health through this stage of exercise.
Exercise can be done every other day, Monday, Wednesday and Friday. The content includes: 30 minutes of physical exercise. The way is to try lifting weights. Every time you lift weights, you should practice until your muscles feel tired and then put them down. If you don't feel tired after many exercises, you can increase the weight of the equipment. About 20 minutes of cardiovascular exercise, such as jogging, swimming, cycling, etc. The intensity should be 150~ 170 times per minute.
Second, about 30 years old.
Men of this age have passed the peak of physical function. If physical exercise is neglected during this period, its vital capacity and flexibility will decrease. So men around the age of 30 should do more stretching exercises.
Exercise is still once a week on Mondays, Wednesdays and Fridays, including: 20 minutes of cardiovascular exercise, not as intense as when I was 20 years old. 20 minutes of physical exercise, compared with 20 years old, weightlifting is lighter, but the frequency can be increased appropriately. Stretch for 5~ 10 minutes, focusing on the back and leg muscles. Men who sit in the office for a long time should strengthen stretching exercises. The method is: lie on your back, lift your knees to your chest as much as possible, and keep your posture for 30 seconds; Lie on your back, legs apart, as high as possible, and keep your posture for 30 seconds.
Men of this age can still do all kinds of physical exercises. If you have a rest before exercise, you should follow the principle of' step by step'.
Third, after 40 years old.
Compared with 20 years old, after 40 years old, men's physical strength gradually declines, their muscles shrink year by year, and their bodies begin to gain weight. The exercise chosen by men of this age should not only help to keep a good figure, but also prevent common senile diseases, such as hypertension and cardiovascular diseases.
Exercise can be reduced to twice a week, five times a week, including: 25-30 minutes of cardiovascular exercise, moderate intensity, and the pulse does not exceed 130- 140 times per minute. 10~ 15 minutes of physical exercise, it is best to use fitness equipment instead of dumbbells. Stretch for 5~ 10 minutes, paying special attention to the movable joints and those muscles that are prone to atrophy. Tennis, long-distance skiing, swimming, jogging, golf, dancing and walking are optional items.
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