How does a 50-year-old man keep fit?
1 How do 50-year-old men reasonably arrange their time for fitness?
We usually think that exercise in the morning is the best. Indeed, getting up early in the morning and doing some exercise will make people feel refreshed all day. But as far as the effect of exercise itself is concerned, morning is not the most suitable time, and the best exercise time in a day is 3 -5 pm. Of course, except for professional athletes, the prime time for most people to exercise is also the busiest time in their work and life, and they are unlikely to have time to do bodybuilding. Then you might as well choose to exercise around 8 pm, and the effect is good.
How does a 50-year-old man keep fit and breathe correctly?
When doing bodybuilding, correct breathing is very important, which can get twice the result with half the effort. Specifically: inhale when you exert yourself, and inhale as deeply as possible; Exhale when you relax and exhaust as thoroughly as possible.
3. How do 50-year-old people exercise auxiliary equipment?
The function of home fitness equipment is limited, and muscles in several parts can't be trained, so it's best to buy some auxiliary equipment, among which dumbbells are the most commonly used. If economic conditions permit, you can buy a set of dumbbells with different weights, and vice versa. Don't underestimate the small dumbbell. It does a lot of exercise. It can exercise your biceps, triceps, wrist strength and chest muscles. Put the dumbbell under your neck and do sit-ups. The effect is quite good.
4. How do 50-year-old men choose fitness?
Compared with men aged 30 and 40, men aged around 50 have cancelled push-ups and vertical jumps from the physical examination indicators. This means that people in this age group have low requirements for explosive power. With the increase of age, the muscle level will decline. When exercising, we should reasonably arrange exercise items and intensity according to our own specific conditions, focus on strengthening exercise, and improve endurance, strength, flexibility and balance.
Among them, you can choose some aerobic exercises to improve your endurance level, such as brisk walking and jogging, and you can practice pedaling and running stairs if you have the conditions. For strength training, you may choose to go to the gym to receive formal fitness guidance. If you have no conditions, you can also use dumbbells and sandbags for training at home. In fact, as long as fitness can achieve results, there are various methods. You can practice with bags full of rice instead of sandbags at home. In addition, strength exercises can also be done with the inner belt of a bicycle, which is not much different from the exercise effect of a stretcher.
What should a 50-year-old man pay attention to when exercising?
1, sweat, be careful of dehydration: men need water more than women. For men, muscle needs more than three times more water than fat, while in men, muscle accounts for about 40%, and in ordinary women, muscle accounts for only a little more than 20%.
Water can also lubricate joints, regulate body temperature, dissolve nutrients and transport them into human body. Generally, men need about two liters of water every day, and men who exercise consume twice as much water.
2. Poor sexual desire and excessive zinc loss after exercise: zinc is called the "sex element" of men. Zinc deficiency in the body will affect the number and activity of sperm. For men who take part in fitness exercises, more zinc will be lost, especially when they sweat a lot, so zinc supplementation is particularly important for men who exercise regularly.
Eating lean meat and steak is an effective way to absorb zinc. According to the determination, every100g lean beef can provide about 50% of the daily zinc requirement. Seafood, mushrooms, lean meat, eggs and coarse grains are also rich in zinc.
3, easy to get hurt, vitamin K is more: In sports, some people bump into it a little, and they are bruised or bruised, and they don't heal for a long time. This is a signal that the body lacks vitamin K, and vitamin K is "the hero who stops bleeding". Without it, blood coagulation will be delayed, and in severe cases, blood will not coagulate.
How does a 50-year-old man keep fit?
We know that every organ of the body is not as good as teenagers at this age, but we should also make some changes in our diet and try to eat less high-calorie foods such as butter and bread, because it is easy to gain weight at this age. The function of human immune system will be greatly degraded, and it is more prone to various diseases than before, and the body needs more time to recover. This requires people to choose foods rich in vitamins C, E and carotene, because they are conducive to regulating the balance of chemical reactions in the body.
Besides diet changes, what kind of health care do we need? Our teeth should also be protected a little, and oral health care is also very important. At this time, gingival atrophy often occurs. The face is also easy to get fat, and a double chin appears. You may wish to do some facial massage. Of course, the most common problem for men in this age group is the decrease of human muscles, which is easy to cause dysuria. At the same time, the main problem facing this period is to lose weight, which may be exactly what fat people want, but it is not a good sign.
What do men eat for fitness?
1, onion
Onion is a common vegetable. Onion contains a lot of nutrients such as disulfide, trisulfide and various amino acids, which can improve the absorption of these nutrients, so it is very suitable for men to lose weight, which can not only promote weight loss but also prevent some physical diseases.
Suggestion: After strength training, you can eat raw onions in chicken sandwiches.
2. Black beans
Black beans are a kind of food that can make you energetic. Compared with other beans, black beans contain more cellulose, which can effectively fill your stomach, feel full and avoid eating too much carbohydrates. At the same time, black beans contain a complex carbohydrate, which will make you energetic all day when it is converted into energy in the body.
Suggestion: Drink black bean porridge twice a week for breakfast to make your body "high".
3. White bread
The statement about white bread is very contradictory. On the one hand, it is digested and absorbed quickly, which increases the possibility of fat storage in the body. But on the other hand, for fitness enthusiasts who pursue muscle mass, it is good to consume and suck quickly. Eating fast-consuming carbohydrates before and after training can prevent muscles from being broken down, especially when it is taken at the same time as protein. Eating a few pieces of white bread with skim cheese can create an internal environment conducive to muscle growth.
Suggestion: Eat two pieces of bread with cheese 30 minutes before fitness training, and eat 3 ~ 4 pieces of bread with jam and whey protein milkshake after training.
4. papaya
Papaya is rich in potassium, which can improve muscle contractility. Papain can promote the digestion of protein, improve the absorption, retention and muscle growth of protein. So papaya should have a place in the high protein diet.
Suggestion: Every time you eat protein, you should eat a small cup of papaya to achieve better muscle building effect.
5. Bovine liver
Bovine liver has a good nourishing effect in life, because it contains a lot of nutrients, and its creatine can promote muscle growth; Carnitine promotes androgen secretion and fat metabolism; B vitamins participate in energy metabolism; Iron enhances myoglobin production. Beef liver contains less fat and calories than beef, and there is no carbohydrate.
Conclusion: From the article, we know that the men's fitness team still has great benefits. In addition, we can eat papaya, beef liver, onion and other foods after exercise, because eating these foods can not only supplement what the body lacks in time, but also improve muscle contraction ability.