During this period, the "routine physical strength" gained through muscle strengthening exercise will not disappear after the exercise is terminated. The heart can increase blood transfusion through endurance exercise. In a word, 20-year-old people can reserve "resources" for their future health. At this time, we must pay attention to exercise to maintain our weight, otherwise it will be difficult to lose weight after the age of 30.
You can do exercise every other day every Monday, Wednesday and Friday for about 30 minutes each time. The method is to try lifting weights with a load of 60% of the ultimate muscle strength until the muscles feel tired (about 10 ~ 12 times each time). If you don't feel tired after practicing many times, you can increase the weight of the equipment by 10%, and you must exercise the main muscle groups (chest muscle, shoulder muscle, back muscle, biceps, triceps, abdominal muscle and leg muscle).
Exercise the cardiovascular system for 20 minutes by jogging, swimming, cycling, etc. The strength is 150 ~ 170 times/min.
30 years old-step by step. At this time, people's physical function has surpassed the peak. At this time, if physical exercise is neglected, the oxygen intake, which is essential for endurance, will gradually decrease. At this time, the joints of the body often make some noises, which is a harbinger of joint diseases. In order to keep the joints flexible, we should do more stretching exercises. Also pay attention to the exercise of cardiovascular system.
Exercise is still a cardiovascular exercise (jogging or swimming) once every other day on Monday, Wednesday and Friday for 5-30 minutes, which is not as intense as when I was 20 years old.
20 minutes of physical exercise, compared with 20 years old, the weight of the trial lift is lighter, but it can be done more times.
5 ~ 10 minutes of stretching exercise, focusing on back and leg muscles. People who sit in the office for a long time should pay more attention to stretching. The method is: lie on your back and try to lift your knees to your chest for 30 seconds; Lie on your back, lift your legs apart, as high as possible, and hold for 30 seconds.
People of this age can still do all kinds of physical exercises. If you have a rest, you should follow the principle of "step by step" when you exercise again. Doctors advise people over 35 to have an ECG before exercise.
After the age of 40-prevention of diseases Compared with the age of 20, people over the age of 40 have a 25% decline in muscle exercise ability, a gradual decline in physical strength, muscle atrophy year by year, and the body begins to gain weight. Therefore, people over 40 should not only keep a good figure, but also prevent common senile diseases, such as hypertension and cardiovascular diseases.
Exercise twice a week on Mondays and Fridays, including:
25 ~ 30 minutes of cardiovascular exercise, moderate intensity, such as jogging, swimming, cycling, etc. 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 it will be harmful to health if it is too heavy, but it may be more times. In order to prevent accidents, it is best to use fitness equipment instead of dumbbells.
5 ~ 10 minutes of stretching exercise, pay special attention to the activities of each joint and those muscles that are easy 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.
Recommended sports: tennis, long-distance skiing, swimming, jogging, golf, dancing and walking.