1. Make full preparations before starting exercise.
After the age of 35, people's physical function began to deteriorate, and after the age of 40, they officially entered middle age. At the age of 60, the deterioration of middle-aged and elderly people is accelerating. At this age, people should be fully prepared to start fitness.
Normal preparation activities include:
0 1. Let's go to the treadmill. At a speed suitable for you, walk fast 10 minutes to make your body sweat slightly and your heart rate can be improved.
02. Do some stretching exercises. Before the exercise of the instrument, all joints of the body have a thorough activity time, which can effectively avoid the risk of joint injury.
03. Determine the exercise plan. Don't blindly choose equipment, make plans in advance, and the weight and strength should be in line with your physical condition.
2. Equipment exercise is mainly light weight and multi-groups.
If your body is not young, you can't train as much as young people. It is not excluded to add weight to your body after you have a certain foundation, but it is difficult at first, so it is easier for you to adapt your body to the intensity of exercise and stick to it.
Suggested training includes:
0 1. chest training. The training of middle-aged and elderly people should start from large muscle groups, and Smith bench press is a good choice. First, the fixed instruments are relatively safe, and second, the weight selection space is large.
02. Strengthen the core strength. High-position pull-down is also a fixed instrument, which strengthens the core while exercising shoulder and arm strength, laying the foundation for future re-training.
03. Get down with an arrow. At this age, it is not recommended to do squats and other actions that require great waist strength. Arrow squat is relatively simple to do, and the effect of long-term persistence is no worse than squat.
04. Dumbbells. Dumbbells are free equipment, which has a good effect on exercising arms, chest, shoulders and back, and is easy to learn. They are suitable for middle-aged and elderly people to lay the foundation for their bodies, but simplicity does not mean that there is no risk. You need to pay attention to the essentials when doing any action to avoid injury.
3. Improve diet and pay attention to reducing fat.
Due to the long-term lack of exercise, even if there is no worry about overweight and obesity, the body fat content will be high, which is related to our usual eating habits. If you want to gain muscle, you must start to lose fat. Losing fat is to improve your eating habits.
Reducing fat starts with keeping your mouth shut;
0 1. Quit smoking and drinking. Healthy eating habits, first of all, we must give up smoking and alcohol, in addition to relieving cardiovascular pressure, relieving cardiopulmonary function, restoring our physical strength, and preparing for the next exercise, in order to have a good state.
02. Less oil, less salt and less sugar. Most friends with three highs can't live without these three things. Usually the diet should be light, eat more vegetables and miscellaneous grains, eat less and eat more meals, and usually mix milk and fruit as snacks. After all, you are too young to starve yourself.
03. Increase protein's intake. Protein is the most basic substance for muscle training, and the intake of protein is directly related to the effect of muscle training. Because of age, the digestive tract should not eat too much meat. Here, it is suggested to find a way from digestible marine fish, dried fruits and milk fruits.
04. Add more water. During training, be sure to increase the frequency of drinking water. Middle-aged and elderly people are more likely to sweat and lose more electrolytes. Drinking water can balance this situation and keep your body in the best condition.
4. Advanced training
After you are fully familiar with the above items, you can carry out complete muscle building training, which will be the training standard.
The following is a weekly muscle exercise plan that I have been using:
On Monday, Smith bench press 15 group, including 5 groups of upper inclined bench press and 5 groups of lower inclined bench press, and the weight was aimed at exhaustion.
Sitting posture bench press 5 groups, mainly exercise the front bundle, back bundle and deltoid muscle of shoulder.
Pull down 5 groups at high position on Tuesday, the weight can be increased, pay attention to the abdomen, it is best to bring a belt, strengthen the core strength, exercise the shoulders, head, back and chest, which will be slightly compensated.
Rowing 5 groups in a sitting position, be sure to bring a belt, which can fix the waist position to ensure accurate movements. Mainly exercise latissimus dorsi, rhomboid muscle and biceps, pay attention to abdomen and head up, and don't bow your back.
It is closed on Wednesdays.
Thursday. Repeat the exercise content on Monday and Tuesday, and gradually increase the number and weight of groups.
On Friday, dumbbells cooperate with gantry to consolidate and strengthen muscle groups such as arms, pectoralis major and latissimus dorsi, and strengthen core strength. Specific actions can be freely played and suit you.
Saturday. To gain muscle, you need to lose fat first, and losing fat is inseparable from aerobic training. Treadmill for 20 minutes, spinning bike 10 minutes, elliptical machine for 30 minutes. You can freely choose one or two kinds of cycle training. Remember, you can't force it Excessive aerobic training will not only increase the burden on your body, but also affect the muscle gain effect, because too much aerobic training will consume hard-won muscles.
Rest on Sunday.
When people reach middle age, it is not easy to improve their physical condition, and life is still in constant exercise.
As long as we can persist, the whole person's body and spirit will change greatly within half a year.