Make a good health plan: Men in their twenties may feel the most energetic. Just as women should pay attention to skin care from the age of 20, men should also pay attention to exercise from the age of 20. ◆ Physical changes and changes in coping styles 1: Hormone disorders are usually at the age of 18-25, and the growth hormone and testosterone in men will increase sharply, and muscle development will reach its peak. However, the peak of this hormone secretion will not last long. At the age of 22 or 23, the human growth hormone in men will begin to decline, and then it will decline at a rate of 2% ~ 5% every 10 year, and the muscle strength of men will gradually decline. ● Countermeasures: Use the peak growth period to exercise the muscles as strong as possible. Otherwise, at the age of 40, you will feel flabby and weak. Change 2: Fragile Knees Researchers at Hopkins University conducted a follow-up study on 132 1 medical students, and found that people with knee injuries when they were young were three times more likely to develop arthritis in the future than those without injuries. ● Countermeasures: Keep the hamstring flexible. Stiffness of hamstring muscle is easy to cause knee injury. In addition, it is best to reduce the amount of running and jog up to 4 times a week. You can choose to play more basketball, which can increase the flexibility and elasticity of articular cartilage. Stretching training can also strengthen cartilage. Change 3: A study by Yale University shows that people are generally biased against obese people and think they are lazy and stupid. No value. Facts have proved that looks can directly affect your job hunting and communication with the opposite sex. I'm afraid it's hard to lose my good looks at a young age. ● Countermeasures: Try to choose a healthy and balanced diet, keep low calories and plenty of vegetables, and drink less beer and carbonated drinks. Try to exercise strong muscles, especially chest muscles. For the muscles of the arm, you can choose barbell push and other strength exercises. ◆ The exercise package jumps and squats, one barbell pushes a barbell, the back arm of the neck flexes and stretches, and one leg lifts and lifts the knee (repeated 20 times, each action is repeated 6-8 times, and the whole set of movements is done 2-3 times a day, 2 days a week. The weight of the barbell used for jumping and squatting is slightly lighter, and other movements are aggravated. The sooner you do jumping and squatting exercises, the better. The frequency of other actions is 2 seconds up and 4 seconds down. 30-40 -30 years old In order to protect their health, most men are struggling to support their families and are under great pressure. From this time on, men's physical function will decline 1% every year. Therefore, men at this stage must strive to keep healthy. Lifting weights can help you keep strong muscles; Stretching can delay the decline of your flexibility. More importantly, stick to it. Sticking to exercise can also help you avoid losing perseverance. ◆ Physical changes and changes in coping styles 1: Decreased body flexibility Generally speaking, male body flexibility will gradually decrease from the thirties. Besides running, sitting in an office all day is also a reason. Weightlifting. Playing basketball and other sports can't provide the body with more flexibility. ● Countermeasures: Practice yoga. Doing yoga can make your body move to the maximum extent. As long as you learn the movements in class once a week, you can exercise anytime and anywhere. Change 2: Decreased heart function. Like muscles in other places, the heart muscle will gradually weaken with age. At the same time, from the age of 30, cholesterol in the blood increases, blood pressure rises, and fat accumulates on the blood vessel wall. ● Countermeasures: Do regular physical examinations, pay special attention to measuring the content of lipoprotein, and prevent problems before they happen. In order to keep enough oxygen in your body, it may be helpful to do the following exercises three times a week: first warm up by jogging 10 minutes, then sprint for 45 seconds, then walk or jog for 90 seconds after stopping, and repeat this for 8- 12 times, and finally finish jogging 10 minutes. Change 3: Fattening research found that after the age of 30, men's daily calorie consumption will decrease. In other words, with the increase of age, men will gain weight. Most men will peak in weight between the ages of 34 and 54. ● Countermeasures: control food intake, eat moderately, and never overeat. Change 4: Muscle loss Men are in their thirties. Muscle is easy to relax and decrease. If you don't strengthen your exercise, your muscles will lose about 6 pounds after 10 years. ● Countermeasures: Exercising muscles at this stage is not only to shape the aesthetic feeling of the body, but more importantly, to strengthen the functional strength, flexibility and balance of muscles. Try to avoid damaging tendons and joints. ◆ Exercise Package Leg Stretching-Dumbbell Shoulder Pressing-Leg Flexing and Stretching-Waist Stretching-Dumbbell Bending-Sit-ups Each action is repeated 8 ~ 10 times, and the whole action is done 2 ~ 3 times a day, 2 ~ 3 days a week. Self-adjusting the weight of dumbbells. If you can repeat each movement more than 12 times, it means that the weight is too light. If you find it difficult to repeat 10 times, you should reduce the weight. The frequency of each action is 2 seconds up and 4 seconds down. 40 ~ 50 years old-defending health When you are 40 years old, you may start to feel overwhelmed. Fortunately, at this time, you may have rushed out of a world, you can freely control your time, at least you can give yourself more exercise time. The hottest topic: ◆ Physical changes and changes in coping styles 1: Height shrinkage Most men will start to get shorter in their forties, which is a natural law. ● Countermeasures: Keep a correct sitting posture and stand with your head held high. Yoga is an ideal way to stretch the spine. There are many stretching movements in yoga. Change 2: easy to get hurt. Middle-aged men are prone to injuries when exercising. Pulling hamstring muscle and spraining ankle are common problems. ● Countermeasures: Do 8 ~ 10 minutes of warm-up exercise before exercise, exercise and lubricate joints. The increase of body temperature can make muscles more elastic, thus reducing the chance of injury. Change 3: the problem of old age With the increase of age, the chances of suffering from heart disease, stroke, high blood pressure and other diseases will increase accordingly. Maintaining moderate exercise is the best preventive measure, but at the same time, we should pay attention to the safety of exercise, so as to enjoy the fun brought by exercise. ● Countermeasures: Keep walking. Studies have proved that people who walk for 30-60 minutes every day for five days a week will reduce the risk of stroke by 24%-50%. Change 4: Muscle loss and fat increase. After the age of 30, men will lose about 0.5 kg of muscle every year. If you are used to sitting for a long time, you will gain 2.6 kilograms of fat every year due to the decline of metabolism. ● Countermeasures: Replacing 3 large meals with 6 small meals can effectively consume fat. In addition, increasing muscle, the calorie consumption of muscle tissue is greater than that of adipose tissue. Plus 1 kg muscle, you can consume 50 kilocalories more every day. ◆ Exercise package barbell squat-dumbbell push-dumbbell bending-neck back arm flexion and extension-leg flexion and extension. Each movement is repeated 10 ~ 12 times, and the whole movement is done 2 ~ 3 times a day, 2 days a week. Self-adjusting the weight of dumbbells. If you can repeat each movement more than 12 times, it means that the weight is too light. If you find it difficult to repeat 12 times, you should reduce the weight. The frequency of each action is 2 seconds up and 6 seconds down. Over 50 years old-eager for health When you have almost everything, look at your weak body. Old face, you suddenly find that people can't fight against nature. Australian scholars have found that men over the age of 58 usually encounter psychological contradictions caused by personal image. Men hope to keep in good physical condition through exercise, thus improving their self-confidence. ◆ Physical changes and changes in coping styles 1: The knees are very fragile. Many men in their fifties suffer from joint pain, mainly due to old diseases and osteoarthritis. ● Countermeasures: Ride a bike. Studies have found that cycling can effectively relieve the pain caused by osteoarthritis, and walking will be much easier. Change 2: The natural loss of osteoporosis is a normal physiological phenomenon, but after men reach the age of 35, the bones supplemented by the body can no longer make up for the loss. Since the age of 50, bone loss has become more serious. ● Countermeasures: During this period, strength training is the best way to consolidate bones. Besides, drink more milk. Change 3: backache and lack of activity make the spine stiff and easy to cause pain. ● Countermeasures: Practice Pilates. Pilates contains many exercises to stretch and train your balance. Stretching abdominal muscles can relieve back pain. Change 4: Young men who lack water contain 6 1% of water, while men over 50 only contain 54%. When you get older, you sweat less, and your body is prone to overheating or heatstroke. ● Countermeasures: Even if you don't feel thirsty, you should pay attention to drinking more water. Change 5: Muscle Loss At the age of 50, men's muscles will be greatly reduced. ● Countermeasures: Insist on strength training. Don't be afraid of heavy things hurting your bones and muscles when you are old. As long as you have the right posture and methods, strength training can make your bones strong and your muscles developed. ◆ The training package alternately lunges and squats (without holding heavy objects)-alternately raising legs high (optionally holding heavy objects)-dumbbell arm flexion and extension-dumbbell shoulder pressing-throwing solid balls. Each movement is repeated 10 ~ 15 times, and the whole movement is done 2 ~ 3 times a day, 2 days a week. Self-adjusting the weight of dumbbells. If you can repeat each movement more than 15 times, it means that the weight is too light. If you find it difficult to repeat 10 times, you should reduce the weight. The frequency of each action is 6 seconds up and 6 seconds down.