Usually, when walking fast, I will focus on practicing Tai Chi fitness when I have time.
Compared with men aged 30 and 40, men aged around 50 have cancelled push-ups and vertical jumps from the physical examination indicators. In other words, 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 the exercise items and intensity according to our own specific conditions, and should focus on strengthening the exercises to improve endurance, strength, flexibility and balance.
Among them, you can choose some aerobic exercises to improve your endurance, such as brisk walking and jogging, and you can practice pedaling and running if you have the conditions. Strength training can choose to go to the gym to receive formal fitness guidance, and you can also use dumbbells and sandbags for training at home if you have no conditions. In fact, as long as fitness can achieve results, there are various methods. At home, you can also practice with a bag full of rice instead of sandbags. In addition, you can also find the inner belt of a bicycle for strength exercise, which is not much different from that of a stretcher.
Exercises to enhance flexibility are mainly embodied in warm-up activities before exercise and finishing exercises after exercise. For example, stretching ligament before exercise, leg press leg press, stretching shoulder joint, and finishing exercise mainly refers to relaxation exercise.
People around the age of 50 should also increase the exercise of body balance at ordinary times. The recommended sport is Tai Ji Chuan. Because when playing Tai Ji Chuan, you often need to walk on the catwalk and stand on one foot, which requires a higher balance of your body.
Digestion and metabolism are slow, diet should be taboo, and a reasonable diet is healthy.
A 50-year-old man should control his food intake, because at this age, his metabolism and organ operation will become slow, and various internal organs will show signs of aging. Suggest a low-fat diet, eat less fried and fried foods, try not to choose high-cholesterol foods, and eat less animal offal and various egg yolks. Eat less sugar, because white sugar, brown sugar and refined sugar will increase triglycerides. But honey is edible.
For a 50-year-old man, there is no fixed nutritious diet, which should be different according to his height, weight and work intensity, but there are some basic principles that should be followed. For example, the staple food should eat more coarse grains, increase the intake of foods containing more dietary fiber, eat more fruits and vegetables, increase intestinal peristalsis, and reduce the chances of constipation and intestinal cancer. Eat more fish, because fish is not only low in fat, but also high in protein. Eat more soy products and less pork, beef and mutton, because animal meat contains a lot of saturated fatty acids.
Men, like women, also have the problem of menopausal syndrome, which is commonly called "sub-health syndrome". The main symptoms are cardiovascular system, respiratory system, nervous system and digestive system. It can be manifested as palpitation, dizziness, alternating constipation and diarrhea, insomnia, dreaminess and fatigue. Male menopause will also have changes in sexual desire, which is characterized by excessive sexual desire or frigidity.
Do a cardiovascular and cerebrovascular examination.
People around 50 years old are prone to cardiovascular and cerebrovascular diseases such as myocardial infarction, cerebral hemorrhage and cerebral infarction. These diseases are caused by dyslipidemia, high blood viscosity and high blood pressure. Therefore, the physical examination of middle-aged people must check blood lipids, hemorheology and blood pressure.
Need to be reminded, don't forget to measure the intraocular pressure.
Clinically, 2% of middle-aged people may suffer from glaucoma, which is often asymptomatic in the early stage. If it is not found in time, there will be serious visual impairment or even blindness. Therefore, people over 50 years old should receive 1 ~ 2 eye examinations (including intraocular pressure, fundus and visual field) every year to determine whether there is glaucoma.
In fact, these two things do not conflict. The ultimate goal of these two things is to make the body healthier. Health preservation is actually the basis of ensuring fitness. Similarly, fitness exercise can generate vitality, and life comes from exercise. The so-called high-rise building rises from the ground, and you should have a good habit of loving sports at ordinary times. As we get older, we can't exercise by pursuing higher and stronger. Instead, we should fully adapt to our own physical exercise methods and exercise in an orderly way through the combination of exercise and health preservation.
Is it important for a man to keep fit at the age of 50 or to keep fit? In fact, these two things do not conflict. Most importantly, the most important purpose of these two things is to make the body healthier. On the contrary, health preservation can also promote fitness and make the fitness effect better. Health preservation can make people energetic, so the explosive power of the body will become stronger and the endurance will be better during exercise. The key is that keeping in good health helps to relieve the fatigue of the body. It can be said that health preservation is actually the basis of ensuring fitness. Not only that, but the way to keep fit is not limited to eating. Exercise is also one of the compulsory courses for health preservation. If health and fitness can be integrated, it means that the body will be healthier.
A 50-year-old man is actually in good health. It is a good age to formally prevent diseases and prevent aging. Strictly speaking, 50 years old is actually middle age. Although many people think that 50 years old is an old man, in fact, 60-year-old people are beginning to enter old age, so it is still the best time to adjust their physical condition at 50 years old. A good sleep, a balanced diet, a variety of life, and daily fitness will make you healthier physically and mentally.
Fitness mainly refers to the exercise to improve the proportion of body muscles, which is different from aerobic exercise, with greater intensity and better effect. It is recommended to exercise every other day, with no less than 1 hour each time. Aerobic exercise once a day for 30-60 minutes each time. Moreover, health care should not only pay attention to the usual diet, but also pay attention to the changes of seasons, and take countermeasures at any time, such as covering spring and freezing autumn, controlling diet to avoid increasing the burden on the stomach and intestines, and increasing or decreasing clothes in time. There are foods suitable for health preservation in every season, so it is recommended to mix them reasonably.
Fitness is very important.
The theory of health preservation is illusory, most of which are unscientific and ignorant. Just don't believe it at all.
Middle-aged and elderly men must pay attention to fitness, so it is very important for people of any age to keep exercising, especially middle-aged and elderly people. Because with the increase of age, the risk of chronic diseases gradually increases, and exercise is one of the most effective ways to reduce the risk of chronic diseases.
In addition, exercise is also very beneficial to mental and psychological health. Take Alzheimer's Harmo's disease as an example. At present, there is no effective drug to treat and prevent Alzheimer's Harmo's disease. Aerobic exercise is the most effective way to delay or even prevent Alzheimer's Harmo's disease.
The existing research evidence shows that the elderly can live longer if they keep exercising.
For middle-aged and elderly men, the risk of diabetes, heart disease and many cancers is higher than that of women of the same age, so fitness is very important for men of this age.
Don't let health care affect your determination and will to exercise, and don't let health care delay your exercise. Be sure to exercise for at least 30-60 minutes every day and take advantage of various opportunities to keep fit. Don't miss this health bus.
Let those health experts, health masters and various health theories go to hell. From now on, exercise seriously.
Aging and death, the ultimate subject of human beings, can be put aside when you are in your twenties and thirties. When people reach the age of 50, all kinds of signs of aging follow. In our daily life, every function of a 50-year-old man's body has entered a declining stage. Some people question whether fitness is important or fitness is important when a man is 50 years old. First of all, we should distinguish between what is health preservation and what is fitness.
What is health preservation?
Health preservation originally refers to a medical activity of Taoism to preserve health, strengthen the body and prevent diseases through various methods, thus prolonging life. The significance of health preservation lies in being good at health preservation, that is, nursed back to health, maintained and supplemented; Life means living, surviving and growing. In the modern sense, "health preservation" refers to actively maintaining physical and mental health according to the laws of human life process. It means not only nourishing the body, but also nourishing the mind and nature. It is not some tonic and unscientific methods advocated by some so-called "health masters" and "health experts".
(1) healthy. It refers to following the law of life, making the body function and external skin rest and restore their due functions through moderate exercise and external care, which is the first level of health preservation;
(2) nourishing the heart. It means to broaden one's horizons, broaden one's mind, broaden one's knowledge, keep one's mind at peace all the time, and those who are satisfied will always be happy. Through the cultivation and promotion of one's own moral quality, one can rest and cultivate one's body and mind, thus achieving the purpose of cultivating one's mind and nature;
(3) nourishing. It means that knowing that the human body function corresponds to the universe, we can grasp the changing law of the universe and act on the body, so as to achieve moral integrity, adjust emotions, restore perfection, and also urge others to return to nature and actively do good, so as to live longer and achieve social harmony.
What is fitness?
Fitness is a kind of exercise that can improve people's health and enhance people's physique. The exercise forms and methods of fitness need to be formulated according to the principles of human life science to promote people's physical and mental health, and unscientific excessive exercise will lead to human injury. It is important for people of all ages to keep exercising, especially for men of fifty. Because with the increase of age, the risk of chronic diseases gradually increases, and exercise is one of the most effective ways to reduce the risk of chronic diseases. But pay attention to methods, step by step, and pay attention to safety when exercising. You can train properly according to your own situation, improve heart and lung function, strengthen muscles and promote metabolism.
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In fact, these two things do not conflict. The most important purpose of these two things is to make the body healthier. Health preservation is actually the basis of ensuring fitness. Similarly, fitness exercise can generate vitality, and life comes from exercise. The so-called high-rise building rises from the ground, and you should have a good habit of loving sports at ordinary times. With the growth of age, we can't pursue higher and stronger for physical exercise. Instead, we should fully adapt to our own physical exercise methods and exercise in an orderly way through the combination of exercise and health preservation.
When a man reaches the age of 50, he should first consider fitness, and then consider health. The goal of fitness, at the very least, is to "have 30-year-old physical fitness at the age of 70" and prolong the prime of life of men!
Fitness is an imported culture, which has the meaning of health, the requirement of body shape or the embodiment of physical quality, which involves the problems of muscle and strength. Strength training helps muscle growth. However, in China's healthy culture, there is a lack of understanding of muscle and strength, not to mention the internationally recognized problem of "sarcopenia" in recent years, which is a serious threat to the health of middle-aged and elderly people.
Strength training is the guarantee of quality of life. Compared with young and middle-aged people, middle-aged and elderly people need to maintain a higher amount of training, and protein also consumes more than before. Muscle loss is the cause of aging, that is, through strength training and protein intake, muscle loss can be slowed down or even stopped. Training starts with the legs, and squatting is a good action.
After fitness, we talk about health preservation, and what we can see is the maintenance of hair, the protection of eyesight and the protection of teeth.
Thank you for inviting me: The so-called high-rise building rises from the ground, and you should have a good habit of loving sports at ordinary times. Only when we are healthy can we do what we want, which requires improving some of our bad habits! With the growth of age, our concept of sports should also change accordingly, and we can no longer exercise with heavy loads. Instead, we should fully adapt to our own physical exercise methods and exercise in an orderly manner through the combination of exercise and health preservation! It is the basis of health preservation and exercise we require, and further improves the functional status of the five internal organs and six lungs. Watch your mouth and legs, sit less, stay up late less and move more! Thank you.
Fitness and health are not contradictory. What is fitness? Just to be healthier. What is health for? It is also to make life longer. Fitness and health preservation are just different expressions in eastern and western cultures.
Fitness and bodybuilding are not antagonistic or contradictory.
Fitness is a better way to keep fit.
Isn't it the same thing?