For bodybuilders, 19 to 35 years old is the best time for muscle growth. For bodybuilding champions and ordinary bodybuilders, it is not uncommon for people aged 35-45 to reach and exceed the optimal growth period, provided that they must follow the metabolic law of this age group.

1. From this age, special emphasis should be placed on physical recovery and injury prevention.

2. If you can keep doing warm-up exercises for a longer time and avoid heavy and low-frequency exercises, you can completely continue to carry out the typical training plan.

3. It is necessary to increase the time or times of aerobic training and reduce calorie intake in order to maintain the same percentage of body fat as when you were young.

You need at least 7 hours of sleep every night.

Fitness elements of 46-59 age group

During this period, people can obviously feel the phenomenon of slow metabolism, but they have the ability to make up for the increasing injuries of muscles, joints and ligaments with wisdom, experience and caution. If you are not careful, annoying injuries will always come. Correct training and reasonable nutrition can make people aged 46-59 miraculously strong.

1. When training, if the pressure felt by joints and ligaments is greater than that of muscles, you must exclude heavy-weight and compound sports, such as squats and hard pulling.

2. Warm up for at least 10 minutes during each training.

3. Further increase the time of aerobic training, reduce the proportion of strength training, strictly control calorie intake, and maintain an appropriate percentage of body fat.

You need at least 7 hours of sleep every night.