Guide: Male friends must pay attention to their own health problems, especially the fitness methods of men after the age of 50. Let me introduce the fitness methods for men after 50 years old.
1. Fitness is like washing your face and brushing your teeth.
ZhangFeng yi believes that "just making fitness a habit is like washing your face and brushing your teeth every day. It is uncomfortable not to exercise. " He said that in addition to gym training, he will have aerobic exercise twice a week and play basketball for two hours each time. And muscle training, two hours at a time. Plus warm-up, that is, pedaling, walking and running for more than ten minutes. Practice two muscles a day, divide your body into six muscles, and practice two muscles a day.
ZhangFeng yi said that fitness is never fun, but all men should have the ability to overcome boredom. "Anything useful is boring, so we must stick to it." .
2. Don't avoid food, but eat less fat.
ZhangFeng yi said: "Personally, I don't have any taboos on diet. I think keeping in shape mainly depends on exercise. " He thinks that a healthy and regular schedule is more important than taboos: "I usually have a healthy and regular schedule. I go to bed early and get up early every day, and then do some exercise after getting up early. In fact, if you want to have a healthy body, you must work and rest healthily. "
ZhangFeng yi said, "There is overnutrition now, so we don't need any special nutrition. Just practice hard. Eat less fat if you want to exercise. "
Three keys to fitness after 50 years old
The first key for people over 50 to keep fit is to have a clear goal.
The elderly should strengthen their strength, balance, coordination or endurance, so as to reduce the risk of falling, relieve physical pain and enhance their ability to live independently. Half of people's health is determined by heredity, and half depends on "man-made" factors such as diet, tobacco, alcohol and exercise. Many diseases can be delayed or reversed by fitness, such as common hypertension, high cholesterol, depression and anxiety.
The second key to fitness is to set milestones.
At the beginning of fitness, you can set milestones leading to the ultimate goal and celebrate all the way. "Looking back at daily life every day, if you can easily move the daily necessities you bought from the garage into the house, it will be a great milestone after one or two months without any effort. Small changes can stimulate sports enthusiasm. "
The third key is to have a fitness partner.
When you are lazy, your fitness partner is the source of motivation. Exercising with people of the same age and similar goals helps to maintain enthusiasm and attention.
Usually, when you are walking fast, you should play Tai Chi in your spare time, and the focus should be soft.
Compared with men aged 30 and 40, men aged around 50 have cancelled push-ups and vertical jumps from the health test 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 the bicycle for strength exercise, which is not much different from the exercise effect of the stretcher.
The above is the fitness method for men after 50 years old. There are many ways to keep fit, but men must stick to it.
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