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 high exercise. People of this age can exercise at any intensity.
Exercise can be done every other day on Monday, Wednesday and Friday for about 30 minutes each time to strengthen physical strength. The method is to try lifting 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 many exercises, you can increase the weight of the equipment 10%, and all major muscle groups should exercise. 20 minutes of cardiovascular exercise, such as jogging, swimming, cycling, etc. Pulse with intensity of 150- 170 per minute.
Second, about 30 years old.
At this time, the body 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 precursor to joint diseases. In order to keep the joints flexible, we should do more stretching exercises. Also pay attention to the exercise of cardiovascular system.
Sports is still Monday, Wednesday and Friday. Do cardiovascular exercise (jogging or swimming) for 5-30 minutes at a time, and the intensity should not be as great as that at the age of 20. 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 exercise, 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, legs apart, as high as possible and hold for 30 seconds.
3.40 years old.
People over 40 choose to exercise not only to keep a good figure, but also to prevent common senile diseases, such as hypertension and cardiovascular diseases.
Exercise twice a week on Monday and Friday, including: 25-30 minutes of moderate-intensity cardiovascular exercise, such as jogging, swimming and cycling. For people over 50 years old, the pulse rate per minute should not exceed 130- 140. After 10- 15 minutes of equipment practice, the weight of the equipment is lighter than that at the age of 30. Being too heavy will be harmful to your health, but it may happen 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 joints and muscles that are prone to atrophy. Add 45 minutes of physical exercise on Wednesday. You can do push-ups, squats and so on. Without the help of equipment. Repeat several groups, each group is about 20 times. This number depends on your endurance. Recommended sports: tennis, swimming, jogging, dancing, walking and golf.
This shows that men prefer sports and exercise. Moderate physical exercise can maintain endocrine stability and regulate immune function, thus maintaining health.
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