There are many kinds of fitness exercises: the most common ones are running, playing ball, walking and climbing mountains, which are suitable for everyone. Let's talk about running here I personally know best. I have been running for nearly four years. For work reasons, I arranged to run at six or seven in the evening. Start walking 1, 2 kilometers, run 1, 2 kilometers. After half a month, I began to run 5 kilometers, jogging for more than 6 minutes per kilometer, running for 4 to 5 days a week, and occasionally running 10 kilometers after March. Finally challenge half a horse. As long as you run scientifically and stick to it, you will benefit a lot.
I am 35 years old and it took me two years to reduce my weight from 200 kg to 100 kg. Daughter height 163. My hobby is fun running. Run when you are in a bad mood and eat too much at night. Running is most comfortable when it rains lightly. Losing weight scientifically is not expensive. The coach in the gym is too expensive, mainly because I will rebound. If you don't practice anything for a few days, your muscles will get fat.
I just celebrated my 40th birthday.
I don't smoke or drink much now. There was a little tipsy at the party.
With the development of my career, I also neglected training and sat for a long time. The most obvious feeling for me is that my waist is uncomfortable and easy to get sour.
But as a fitness instructor, I know why. Shortening of hamstring muscle and iliopsoas muscle leads to tension of lumbar transverse process.
The solution is to stretch and strengthen abdominal muscles and hip and leg muscles.
With the increase of age, sexual ability naturally declines. Then we need to do more strength training, especially squat and hard pull. Promote testosterone secretion.
Working long hours and using mobile phones can also cause upper cross syndrome. It leads to dizziness and cervical pain, which seriously affects the quality of life and working conditions.
Then we need to strengthen the back, nape of neck, rhomboid muscle and serratus anterior muscle.
This is a very complicated process, but there is no way. In order to stay young, we still have to cooperate seriously.
Do strength training from leg, waist, abdomen, back, neck and other muscle systems to strengthen and prevent muscle loss.
Chest and shoulders, in terms of functionality, you can put a little training.
If there are special circumstances, you can trust me privately. I would like to share it with you briefly when you have time, and then you can find the right training direction.
Attached below are some correct training action demonstrations, hoping to help everyone.
Forty is not a problem. More than twenty, many bodies are not as good as ours. Your body, if you love him and care about him, he will repay your youth, energy and vitality.
Don't label yourself. Your heart is young, and so are you. Come on, colleagues.
I need a label with a good answer. Everyone pushed me. Thank you (*? )=3
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It is imperative to keep fit, so that the meaning of the body can be known to everyone. For a 40-year-old man, fitness can bring a more positive side to his life and work, but how should a man of this age keep fit? What plans and precautions do you need to know? Mainly from the following aspects to implement.
Eight guidelines for 40-year-old fitness men
1, don't underestimate your sports ability, you can do a high-intensity exercise appropriately.
Don't think that after 40 years old, your athletic ability will plummet. The study found that men's athletic ability is between 50 and 75 years old, which will only decrease by 3.4% every year. Therefore, don't be afraid of high-intensity sports such as basketball and football. Appropriate participation can not only enhance physical fitness, but also help to reduce stress and relax.
2. Choose the way that makes you comfortable.
If you often have some physical discomfort while playing a certain sport, it means that you are not suitable for this sport.
3. Adjust the speed and give priority to interval training.
For example, walking can be combined with fast walking, slow walking and jogging during exercise, which will help you consume more calories in a short time and eliminate beer belly.
4, just start exercising, don't ask too fast.
If you have no exercise habits before, you can start with the simplest walking. Increase the amount of exercise after forming a habit. People in their forties should fully warm up no matter how experienced they are.
5. Increase strength, flexibility and balance exercises.
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With the increase of age, human organs are aging. Therefore, aerobic exercise should be carried out for 30 minutes every day, but the strength, flexibility and balance should be appropriately increased.
6. Diversification of sports
Doing the same exercise every day is easy to get bored and hurt, especially for men over 40 years old. Therefore, it is suggested to carry out cross exercises, such as the combination of running and cycling, swimming and strength equipment exercises.
7. Exercise with everyone.
It is important to get the support of family and friends. Let's encourage each other and train together.
8. Pay attention to old injuries
Exercise must pay attention to old injuries. If your knee is injured, running is not the best choice.
Forty-year-old man fitness program
On Monday, the training place: the middle of pectoral muscle, triceps brachii.
3× 10RM barbell bench press, 3× 10 dumbbell bird
3× 10 tension clamping box
3× 10 butterfly brooch
3× 10 heavy hammer falls
3× 10 dumbbell flexion and extension
Wednesday, training place: latissimus dorsi and biceps brachii.
3× 10 heavy hammer seat
3× 10 rowing in sitting position
3× 10 standing dumbbell bent down to row.
3× 10 standing barbell bending
3× 10 sitting dumbbell bending
Friday, training site: deltoid and abdominal muscles.
Barbell sitting posture is 3× 10.
3× 10 before dumbbell lifting.
Dumbbell side lift 3× 10
Dumbbells bend over and lift 3× 10 horizontally.
Sit-ups 1×25
Goats stand up 1×25
Saturday, training area: legs
3× 10 squat, 3× 10 leg lift.
3× 10 sitting leg flexion and extension
3× 10 prone leg flexion
3× 10 lifting heel
People begin to lose muscles after the age of 30. After the age of 40, many things are insufficient, and you need to exercise.
Hello, I'm glad to answer your question. I am a creator in the fitness field who has reduced from 200 kg to 150 kg and kept diet and fitness control.
First of all, I want to give you a big affirmation. You're going to start working out anyway. This idea shows that you are a person who still wants to change yourself and has requirements for yourself! So how should we exercise for those of us who have no sports experience at ordinary times?
Let's analyze it from three aspects:
1. Your own health.
If you haven't exercised for several years, it is recommended to go to the hospital for some systematic and comprehensive physical examinations. People over 40 years old need to pay special attention to the following items: heart (electrocardiogram, color Doppler ultrasound), blood lipid, blood pressure and blood sugar, prostate examination, chest CT (early screening of lung cancer) and bone density (this item is particularly important, if the density is too low, pay attention to the exercise mode, not too strong; If it is too high, pay attention to the danger of stones) and so on. Only when you have a comprehensive grasp of your physical health can you pay attention to diet and fitness methods with a purpose. Compared with you, fitness is the first consideration and health is the first consideration!
2. Set your own fitness goals
It is to determine the purpose of your fitness, whether to focus on health preservation or to reduce fat and gain muscle; Different moving targets need different moving modes and different time costs. For example, if you focus on keeping in good health, it's basically no problem to climb the stairs at work and take a walk in the park community after work to reach the 6000 steps recommended by the Nutrition Society of China.
3. Choose a fitness method that suits you
The last point depends on your fitness goals. Different fitness methods and training methods vary greatly, and some sports are easy to get hurt if they are not mastered well. For example, running, if your weight base is large, long-distance outdoor running is not suitable for you, because in the novice period, your running posture and your cardiopulmonary function have not reached such a high level, then your knees are particularly prone to problems, from aponeurosis to meniscus, and even affect your knee service life.
Shallow analysis of these points, I hope my answer can help you. If you have any questions about weight loss and fitness, you can pay attention to me. I will always share my little knowledge and misunderstandings in this regard. Thank you.
Generally speaking, at the age of 20, people's physical function is at its peak, and their heart rate, vital capacity, sensitivity, stability and flexibility of bones are at their best. So he should do more exercise at this time, but pay attention to avoid bone injury. The 30-year-old man's physical function has surpassed the peak, so he can't ignore physical exercise, but also pay attention to the exercise of cardiovascular system. People over 40 years old have lost 25% of their muscle exercise ability, and their physical strength has gradually declined, and their bodies have begun to gain weight. At this time, choosing exercise should not only help to keep fit, but also prevent common senile diseases.
Matters needing attention
Before the age of 40: strengthen aerobic exercise.
At this age, many men don't want to get fat day by day, especially the appearance of "general belly" is a headache for them. Men aged 30 to 40 are generally just beginning to make some changes: the external sebum becomes thicker and the waist and abdomen fat begin to accumulate. "Men of this age must strengthen aerobic exercise in order to achieve better fat-reducing effect. Jogging, mountain climbing, swimming, etc. They are all good choices. Aerobic exercise can also exercise people's cardiopulmonary function and keep it in a good state. "
Need to be reminded that aerobic exercise generally starts to consume fat after 30 minutes, so each exercise time should not be less than 40 minutes. Aerobic exercise is generally full-body exercise, while equipment is aimed at a certain part of the body and a certain group of muscle groups, so the equipment plan should be arranged according to the physical condition. For example, men with narrow shoulders can practice shoulder muscles more.
Over 40 years old: pay attention to fitness protection.
The calcium in the bones of men over 40 years old is gradually decreasing, and a prominent problem in fitness is that they are prone to sports injuries, especially fractures. Therefore, the fitness exercise at this age must strengthen protection, especially the fragile parts such as knees and ankles. When you start to take part in sports, you should learn to master the appropriate intensity of exercise, especially those who are overweight should pay more attention to protection, because their joints are under too much pressure.
At the same time, the skin and muscles of men in this age group begin to deteriorate, so it is necessary to reduce a lot of equipment training or give priority to aerobic exercise. "With the growth of age, the strength of abdominal muscles will weaken, especially some white-collar workers who often sit in the office, which is easy to have low back pain. At this time, you can do some exercises to strengthen your back muscles, such as some targeted stretching exercises. The strength of the back muscles has been strengthened, and it is not easy to feel tired when sitting often. "
It's never too late to exercise at 40. Share some pictures of 60-year-old people exercising.
Number one: You need a 40-year-old man right away. How to keep fit is a very sensible topic. A man close to 40 years old is walking at the peak and trough of his life, and his career needs hard work, especially his important family position. When you grow up, you need parents to take care of you, and you have to complete the mission of cultivating children's growth. A 40-year-old man is more confident. He must be healthy, strong and radiant to meet the daily challenges.
Item 2: As we all know ... "Life goes on and sports go on". A 40-year-old man should have good physical fitness, and fitness exercise is very important;
① Fitness: Exercise includes aerobic exercise and anaerobic exercise, such as running, walking, mountain climbing, cycling, swimming, jumping in place, belly rolling, flat support, squatting, punching in the gym and so on. , fitness time ... 65438+ 0 hours each time, 5- 16 times a week, exercise time squeezed out (using debris time)
② Fitness exercise: For example, running is an easy exercise. Put on the right shoes and clothes and go running in familiar places. In the process of running step by step, the sweat of exercise oozes from the inside out, sweating like rain, constantly consuming excess calories in the body, getting rid of fat accumulated all over the body, losing bloated fat and loose skin, and gradually becoming tight and stylish through fitness exercise.
③ A 40-year-old man's physical fitness is getting better and better through fitness exercise, which drives away the sub-health in his body ... for example, fat is gone, blood fat is high, ... all sub-health symptoms are changing, and fitness exercise is the best prescription to regulate his health!
Item 3: A 40-year-old man ... When fitness exercise becomes a daily habit and the spirit of self-discipline is extended, he insists on fitness exercise. With the increase of exercise, time is the best witness for a 40-year-old man. He can dress fashionably, take off his clothes, eat meat ... and be handsome and charming! Is a solid mountain, protect the people you love and live a happy life!