Middle-aged people keep perfect muscles. Exercise is the basic way to keep healthy. Exercise can help us to excrete toxins from our bodies quickly. For middle-aged people, it may not be so easy to keep a perfect figure. In fact, as long as you choose the right fitness method, let's share the fitness methods for middle-aged people to maintain perfect muscles.

Fitness mode for middle-aged people to keep perfect muscles 1 fitness mode

1, preheating

Mainly in the form of running, the basic concept of warm-up exercise is to awaken muscles and let muscles and bodies know that we are going to carry out a series of exercises.

Therefore, the warm-up exercise should not be too intense, and the heart rate should be kept at a certain level. In this process, you'd better be able to talk with your partner easily. It can awaken the muscles of the whole body and put the heart and lungs into a state of preparation, lasting about 15 minutes.

2. Strength training

It is not enough for middle-aged people to mainly strengthen cardiopulmonary exercise. If conditions permit, there can be more forms of exercise, and it is best to add some strength exercises.

Because middle-aged people's physique is declining year by year, muscle strength is weakened, which will affect motor function. Stretching arms, lifting dumbbells, pull-ups, doing push-ups, sit-ups and squats are all good forms of strength exercise.

3. Toughness exercises

Mainly through stretching training, pay special attention to the stretching of legs and waist to help reduce fat.

Abdominal training: Sit-ups and lower back stretching Use sit-ups to exercise anterior abdominal muscles, increase trunk strength and ensure stability; Exercise the abdominal muscles of the back by stretching the lower back to shape the perfect lines of the abdomen.

Step 4 combine brisk walking with jogging

The combination of brisk walking and jogging is also a scientific method. When you start exercising, jog for 10 minutes, and then jog for 5 minutes. Repeat this three times, and the amount of exercise in one day is basically up to standard.

Matters needing attention in middle-aged people's exercise and fitness

1, pay special attention to mastering the amount of exercise.

The amount of exercise should include four factors: quantity, intensity, density and quality, among which quantity and intensity are the most critical.

2. Choose the right place

It should be decided according to the living environment, physical conditions and hobbies, and there is no need to force uniformity. Generally, you can choose sports fields, parks, rural fields, Woods, beaches, etc. And choose a place that can make you feel comfortable and not easy to get hurt.

3. Avoid sudden strenuous exercise.

This will combine with unfavorable factors such as muscle tension and sudden start, which is dangerous to some extent.

Step 4 choose a good time

One is when it will be held, and the other is how long the fitness activities will last. This can't be hard and fast. As long as it is arranged, it can be done in the morning, at noon and at night, but it is best to practice every day. As the saying goes, "If you want to be healthy, you'd better practice every day."

5. Be scientific and moderate.

Many senile diseases begin in middle age, and many middle-aged people lack fitness knowledge and tend to ignore their health. Scientific and moderate physical exercise is the best scheme to enhance physical fitness.

Matters needing attention in middle-aged people's fitness exercise

1, avoid rush hour.

Generally speaking, 3 hours after work is the peak of the gym. You may not be able to do your favorite sports at this time, so you can try to avoid this time. It's easier to exercise in the gym at noon or on weekends.

2. Do your favorite sport

Many people think that going to the gym is a chore and usually give up after several times, but how do those who can persist in going to the gym do it?

Do some sports you like to keep it longer. For example, people who don't like strenuous exercise should not do pilates or run. Yoga, a slow-paced exercise, is more suitable for you.

3. High intensity intermittent exercise

For lazy people, the best way to exercise is to burn more calories in the least time, which requires you to exercise in a planned way. High intensity interval training can help you achieve this goal. Try to use one or two minutes of high-intensity exercise, such as sprinting, to enhance the intensity of exercise.

4. Don't sexualize fitness.

It's all about fitness, but there is a big difference between men and women. Because of the different body structures and fitness purposes of men and women, men mainly use strength equipment, while women prefer soft and lively exercises and dances. However, one-sided sexualization of fitness is a misunderstanding of scientific fitness.

In fact, both men and women should participate in various sports forms appropriately. Because no form of exercise can replace other sports. As far as instrument sports and aerobics are concerned, both sports are necessary.

Fitness methods for middle-aged people to keep perfect muscles II. Suggestions for aerobic exercise.

Through aerobic exercise, our cardiopulmonary function will be well enhanced. Therefore, the first thing middle-aged people should do is aerobic exercise. Whether it is to gain muscle or lose fat, or simply to enhance physical fitness, middle-aged people have just come into contact with exercise and fitness, and they must first do aerobic exercise. The reason is very simple, because people will not only lose a lot of muscles in middle age, but also greatly reduce their cardiopulmonary function. Cardiopulmonary function is very important in all sports. For example, strength training, wheezing without doing a few times, how can this improve sports efficiency?

Therefore, as a middle-aged person, we must first enhance the cardiopulmonary function. Usually you can choose jogging, spinning, skipping, etc., which are all very good aerobic exercises. At first, if your heart and lung function is weak, you can complete aerobic exercise in multiple groups in a short time.

After about 1 month of aerobic exercise, your cardiopulmonary function will be better improved. At this time, we will go to strength training.

Suggestions on strength training

One of the reasons for human aging is the loss of muscles. When people reach middle age, their physical function and various indexes are gradually declining, and muscle loss is the most obvious. If we want to stay young, we must maintain a high level of body muscle mass. Only through strength training can we improve the muscle content of the body. Therefore, as middle-aged people, we should first strengthen the cardiopulmonary function through aerobic exercise, and then carry out strength training to improve the muscle content of the body, so as to slow down the aging speed and stay young.

Middle-aged people should not compare with young people when doing strength training. You know, your strength and physical fitness are not as strong as those of young people at this time. Therefore, only choose your own weight and intensity, and don't blindly compare. If you blindly pursue high weight and strength, it is easy to cause physical injury. So you should be clear about your fitness purpose, which is to strengthen your physique, not to compete.

Suggestions on exercise frequency

Do you have to exercise every day? Many people think that daily exercise will promote the effect of exercise and help them achieve their goals faster. In fact, on the contrary, we really need a rest, especially in middle age. Overtraining will not only reduce the training effect, but also damage the physical function.

The frequency of exercise and fitness should be kept at 3-4 times a week, and the time of each exercise should be kept at about 40 minutes. It is better to use fixed instruments in early strength training, which is safer and easier to feel muscle strength.

Suggestions on diet, living habits and rest

Whether it is to gain muscle or lose fat, diet will directly affect the effect of exercise and fitness. Some bad habits, such as smoking and drinking, are also the reasons for the poor effect of exercise and fitness. You'd better give up these bad habits. If you really can't quit, you can only choose to smoke and drink as little as possible.

Eat more protein foods, such as eggs, chicken breast, beef, fish and shrimp, which are rich in high-quality protein.

Rest should be normal, ensure about 7 hours of sleep every day, and reduce the habit of staying up late to promote muscle growth.