According to physiological laws, after the age of 30, human metabolism begins to decline, muscle mass decreases, fat increases, and cardiopulmonary function decreases.
However, we often see some people. After 40, 50 or even 60 years old, their muscle mass, mental state and cardiopulmonary function are still very strong, even worse than young boys. Why?
This is the effect of reasonable fitness. Fitness exercises are suitable for people of any age. As long as the fitness exercise suitable for one's own intensity is arranged reasonably, the cardiopulmonary function and muscle strength will be improved, which is in line with the principle of inexhaustible and discarded.
Therefore, for these people, the training to improve their physical condition should start from two aspects: cardiopulmonary function and muscle strength.
Cardiopulmonary function training recommends low-intensity and long-term aerobic exercise, such as jogging, swimming, cycling, skipping rope and other forms of exercise. Arrange the training intensity and frequency, and improve yourself step by step. It can not only help to improve the heart and lung function, but also consume calories to reduce fat and improve physical fitness.
2-3 times a week, 20-40 minutes each time, adjusted according to personal ability, and gradually improved.
Muscle strength training recommends self-weight training, which is a form of fitness with weight as the load. Such as push-ups, squats, pull-ups, leg lifts and other actions. You don't need to go to the gym, you can finish your training at home or in the outdoor park. Just arrange the intensity and frequency according to your own ability, step by step.
It is recommended to train 3-6 times a week, combine work and rest every other day according to the training place, and gradually improve according to personal ability.
Middle age is a watershed for human health.
Therefore, the physical exercise of middle-aged people should also be viewed from multiple levels.
I classify several common physical conditions of middle-aged people and recommend some exercise.
Welcome to your seats!
1. Middle-aged people who have been exercising.
This group of people have been fitness or ball lovers since childhood.
So, congratulations, when they are 40 years old, they can still choose the same exercise as when they are 20 years old.
Because of long-term exercise, they not only keep their hormone levels young, but also keep their muscle mass to the maximum.
This kind, not restricted by middle age in sports, can do whatever they want. ...
2. Obese middle-aged people
This is probably the middle-aged person with the highest proportion.
Whether it is too much entertainment or sitting at a desk for a long time, it will cause excessive accumulation of heat into fat in the body.
For this kind of middle-aged people, it is the most reasonable to choose aerobic exercise as the mainstay, supplemented by strength.
Running, skipping rope, aerobics and so on are all better choices.
For overweight and severely overweight people, it is the safest strategy to use brisk walking at the beginning of exercise.
3. Middle-aged people with poor lumbar spine
This situation is very common and dangerous.
Generally speaking, people with poor lumbar spine should be cautious about all sports that require lumbar stress.
Even a gentle project like jogging will have requirements for the health of the waist.
I suggest these people go swimming more.
This is a comprehensive exercise with the least stress on the bones.
4. Sports enthusiasts
The main reason why many people can't keep exercising is boredom.
It is suggested that such people engage in competitive but not too intense sports.
Shuttlecock kicking, badminton and so on are all good choices.
As for football and basketball, because there are many physical collisions, we should choose as appropriate.
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I hope it helps you.
I'm 38, and my students call me uncle. It seems that although I am young, I have indeed entered middle age!
My situation is different from that of the average middle-aged person. Because of my sports work, I have been exercising regularly! I also have my own ideas about how to keep fit for middle-aged people in the present age!
I am a type who insists on exercising all the year round. Keep it up. At this age, we should pay attention to the maintenance and enhancement of cardiopulmonary function and physical strength, which is more important than maintaining strength. Without physical strength, the heart cannot work. Then other qualities will not be much better! Second, strength training. It is good for middle-aged people to do unarmed push-ups, pull-ups and sit-ups at home. It is more selective to go to the gym when you have money and leisure! Because you have a certain foundation, you can maintain a strong exercise intensity!
Ordinary people, people who do not exercise all the year round. Generally speaking, it is recommended to start jogging to improve heart and lung function, instead of going to fitness. The quality of this age group is not so weak, so you must run to stimulate your heart and lungs! Swimming is also the choice of many middle-aged people, which is less harmful to joint muscles and can burn fat to keep fit! Skipping rope at home and going out to ride a bike are all good choices! It is better to do unarmed strength exercises often!
To sum up, middle-aged people's physical strength drops, and their physical strength drops! Give priority to stimulating cardiopulmonary function to maintain physical strength, then maintain strength and delay the decline of strength! The diversification of exercise methods can be decided according to your own preferences!
When people reach middle age, their physical abilities decline, including internal organs, maximum oxygen uptake, maximum cardiac output, external body, muscle strength and explosive force, decreased ligament flexibility and increased body fat. The peak of human physiological function is about 30 years old, and then it decreases at the rate of 0.75 ~ 1% every year. Through exercise, the cardiopulmonary function of human body can be kept at a high level of exercise and work.
When people reach middle age, osteoporosis leads to the decrease of bone density and tensile strength, and the ability of body muscle strength decreases. Physical exercise can increase the mineral content in bones, and muscle strength training can maintain good muscle strength, increase the elasticity of ligaments and maintain the stability and flexibility of joints. Physical exercise can make the human body have good functions of internal organs and keep good bones, joints, muscles and ligaments. Physical exercise can not delay the aging process.
The function of cardiovascular system should be checked before middle-aged exercise. After quantitative load, the standard heart rate per minute is 155 for 45-49 years old and 145 for 50-59 years old. Aerobic exercise of cardiovascular system should be carried out at the beginning of exercise. The amount and intensity of exercise are small at first, and then gradually increase with the improvement of physical adaptability. During exercise, the heart rate should be controlled at 130 ~ 150 times per minute, and jogging for 12 minutes based on this intensity, and then gradually increase the jogging time after adapting to 12 class hours. Only by insisting on regular exercise can we achieve ideal results. After stopping aerobic exercise for 4 weeks 12 weeks, the improved cardiopulmonary function gradually decreased by 50%, and the physical strength and working ability decreased accordingly.
Through exercise, I have a certain foundation, and according to my gender and physical characteristics, I will formulate the most suitable aerobic exercise and physical muscle strength training, such as long-distance running, swimming, cycling, equipment training and group exercises in health clubs. And it is not suitable for speed exercise. Exercise at least three times a week, master the time, distance, times and frequency of exercise, and exercise at least four groups of muscle strength. After exercise, sleep is improved, morning pulse is stable, blood pressure is normal, and weight is normal, all of which are in good condition. If you have headache, nausea, chest discomfort, loss of appetite, poor sleep, rapid morning pulse and weight loss after exercise, it means that the amount and intensity of exercise are too large and need to be adjusted.
This should be aimed at old mental workers. Washing clothes, cooking, buying food, cleaning, and participating in social entertainment activities can all exercise.
Do more aerobic exercise, especially those who can swim.
Skipping rope, jogging, fitness walking, squatting, aerobics, swimming, cycling, muscle strength, playing Tai Ji Chuan and so on.