How to keep fit at the age of 20~40? As we all know, people of different ages have different sports abilities, so only by adopting a fitness plan suitable for their age can they always be brilliant in the golden age of life. Let's see how to exercise at the age of 20~40.
How to keep fit at the age of 20~40? 1 20 years old.
A 20-year-old woman is young, her physical function is at its peak, and all aspects of her quality have reached the best point in her life. But at this time, we should plan ahead, we can't ignore the long-term health problems, but we should cultivate good exercise habits while we are young and accumulate more "healthy savings" for our later life.
Justin, head of the San Diego Health Training Center in the United States? Prince said that the twenties are the best stage of human bone growth. Weight-bearing exercises such as running and strength training can be incorporated into the exercise method, and an exercise method is specially designed for 20-year-old women, with both hands supporting the ground.
Put it behind your back and put your fingers out. Lift the hip about 10 cm, and straighten the left leg forward at an angle of 45 degrees with the ground. Continue to lift your hips until your right thigh is parallel to the ground.
Lower the hip to the initial position, raise it repeatedly 10- 12 times, then switch to the other side and repeat the same action. If you find the above exercises difficult, you can also choose to do aerobics, Taekwondo and Latin dance, and exercise 4-6 times a week, preferably every time 1 hour or more.
30 years old
Most 30-year-old women have given birth to children, and gradually accumulated some fat under their skin, and their bodies have changed. They also have to find a balance between work and family, which is very stressful.
Therefore, on the basis of maintaining health, exercising muscles and flexibility, reducing fat as much as possible and maintaining vitality will help relieve stress. Jennifer, head of fitness at the San Francisco Bay Club in California, USA? Beaton has created a set of exercise methods to keep you energetic during the transition from mother to work.
Methods: Put your arms at your sides and palms down. Straighten your legs and put your feet on the fitness ball. Lift your hips and support your body with your shoulders and feet.
Keep your body straight, and at the same time roll the fitness ball to the right (the heel will twist to the right), keep it for a while, and then roll the ball to the left to return to the initial position. After doing 5- 10 times, turn left and roll the fitness ball.
If it is not convenient to do the above exercises, you may wish to swim, walk and climb the stairs with your family after work or dinner for about 30 minutes each time.
For women of this age, it is best to go to the fitness club three times a week for some equipment training to improve metabolic rate, burn excess calories and enhance muscle strength. Of course, flexibility exercises such as yoga and Pilates are also good choices.
40 years old
40-year-old women often use beauty to continue their beauty, but their physical function can not be improved through beauty. At this time, health is the real beauty.
Ann, an expert in sports medicine at Yale University, USA? Colin warned that many women in their forties often exercise excessively to keep healthy, and their bodies are easily damaged.
To this end, Colin created a comfortable exercise method, and his abdomen and chest touched the fitness ball. Grab a dumbbell weighing 2-5 kg in each hand, straighten your arms forward and put your palms down on the floor.
Tighten the muscles of the hind legs, at the same time, hold out your chest, bend your elbows and raise your arms to shoulder height. Then return to the initial posture and repeat the exercise for 8 times.
If you think the above exercise is hard, you can also choose to do 30 minutes of moderate intensity or strenuous exercise every day, such as ballroom dancing, rhythmic gymnastics, kicking shuttlecock, yoga and so on. Increase the coordination of the body and exercise the flexibility of the joints.
Relieve physical fatigue and avoid osteoporosis. It is best to do strength training twice a week; If you keep lifting weights three times a week, your metabolic rate will increase 15%.
How to keep fit at the age of 20~40? What sports are suitable for people aged 20 ~ 40?
At the age of 20, you can run 10 km every day and do 30 push-ups in one breath, but by the age of 40, you will find that your joints have clicked and become less flexible.
In fact, as long as you keep exercising from now on, you can maintain your youthful vitality. To this end, we have designed a set of exercise programs for friends of all ages to enhance physical strength, enhance lung function and maintain limb flexibility.
First, about 20 years old. During this period, the body function is at its peak, and the heart rate, vital capacity, bone sensitivity, stability and elasticity all reach the best point.
From the point of view of sports medicine, insufficient exercise during this period is more harmful to the body than large exercise. People of this age can exercise at any intensity.
You can do exercise every other day every Monday, Wednesday and Friday for about 30 minutes each time. The method is to lift 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 for many times, you can increase the weight of the equipment 10%, and all major muscle groups should exercise. 20 minutes of cardiovascular system exercise, methods include jogging, swimming, cycling and so on. , the intensity is pulse 150- 170 times/minute.
Second, about 30 years old. 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 Monday, Wednesday and Friday, and exercise the cardiovascular system (jogging or swimming) for 5-30 minutes each time. The intensity should not be as great as when you were 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 stretching, focusing on the 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.
Third, over 40 years old. People over 40 should not only keep a good figure, but also prevent common senile diseases, such as hypertension and cardiovascular diseases.
Exercise twice every Monday and Friday, including: 25-30 minutes of cardiovascular exercise, moderate intensity, such as jogging, swimming, cycling and so on.
The pulse of people over 50 years old should not exceed 130- 140 times per minute. After 10- 15 minutes of equipment practice, the weight of the equipment is lighter than that at the age of 30. Too much weight will be harmful to your health, but it may be more often. In order to prevent accidents, it is best to use fitness equipment instead of dumbbells.
Stretch for 5- 10 minutes, paying special attention to all joints and muscles that are prone to atrophy. Add 45 minutes of physical exercise on Wednesday,
Do not use equipment, you can use push-ups, semi-squats, etc. And repeat many groups, each group is about 20 times, depending on your tolerance. Recommended sports: tennis, swimming, jogging, dancing, walking and golf.