1, exercise to keep young
It is an indisputable fact that july rhapsody began to decline at the age of 18, although it was a glorious period of refusing to accept old age. But as long as you exercise properly, it is not impossible to regain your youth. Therefore, for a 40-year-old man, the urgent task is not to give up on himself, but to act quickly.
Forty-year-old men have more puffiness because they have more entertainment and less exercise, and the most concentrated problem is in the waist and abdomen. You can do a self-test by hand and grasp the fat in the waist and abdomen. I'm all flaccid. Obviously, these are all fat. The occurrence of edema shows that people's basal metabolic rate has decreased, and such people are prone to shortness of breath, physical weakness, lack of exercise, or panting after a little movement.
For fitness: 40% aerobic exercise +60% muscle training.
In the whole training time, aerobic exercise accounts for 40% of the total training time, such as jogging for 40 minutes first, and then cooperating with muscle training, such as sit-ups and push-ups. If you can't do standard push-ups at first, you can start with kneeling push-ups (that is, knees). In addition, you can also do some side leg lifting and weight-bearing side pull training.
Forty-year-old men are prone to "three highs" (hypertension, hyperlipidemia and hyperglycemia). People with "three highs" are prone to dizziness at ordinary times, and it is difficult to concentrate at work and their movements are uncoordinated.
For fitness methods: 60% aerobic exercise +40% light weight equipment training.
First of all, pay attention to diet, reduce entertainment and eat more light food. In sports, aerobic exercise accounts for 60% of the total exercise time, and then combined with light weight and multiple instrument trainings. The so-called light weight equipment training, 50% of the maximum weight you can bear, 20 times is 1 group.
2, anti-aging coup
Coup 1: Sleep for 7 hours every night.
A new 22-year study involving 2 1268 adults found that the risk of premature death of men who slept less than 7 hours a night increased by 26%, but the risk of premature death of men who slept more than 8 hours also increased by 24%.
Coup 2: Beauty comes from eating and drinking.
Skin is made up of cells, and the growth of cells needs proper nutrition. A careful and comprehensive diet, including rich fruits, vegetables and fiber, can help the body maintain good functions, so the skin can be at its peak.
Drinking medlar and American ginseng soaked in water every day can improve the skin's ability to absorb oxygen and play a whitening role. Lycium barbarum contains Lycium barbarum polysaccharide, various amino acids, trace elements, vitamins, taurine, alkaloids, volatile oil and other components, and has the effects of nourishing liver and kidney and improving intelligence. American ginseng is different from other ginseng, it has the function of invigorating qi and nourishing yin, and will not get angry after taking it. If I am angry, I can add chrysanthemum to the water, which can dispel wind and clear heat, cool blood and improve eyesight.
Coup 3: Quit smoking
According to authoritative medical journals, smokers are at least five years older than non-smokers. Smoking is related to the deepening of facial wrinkles. Maybe smokers always squint to avoid the smoke from cigarettes.
Coup 4: Drink plenty of water.
If we don't get enough water, the body will gradually consume the body fluids of somatic cells, which will lead to dehydration of somatic cells. Dehydrated skin looks dry and wrinkled. The solution is simple: drink 8- 10 glasses of water every day.
Coup 5: Aerobic fitness can resist aging.
There is evidence that regular aerobic exercise can delay or reverse this relentless aging process, even if you have entered old age. The research shows that long-term relatively high-intensity aerobic exercise can increase the maximum aerobic capacity by 25%, that is, by 6 ml, which is equivalent to reducing the physiological age from 10 to/2 years. The positive effects of aerobic exercise are: reducing the risk of serious diseases; Accelerate recovery after injury or illness; Reduce the risk of wrestling, because maintain muscle ability, balance and coordination.
Coup 6: Vitamin A removes eye lines.
With the increase of age, the process of cell circulation slows down obviously, and the skin lacks collagen. This is most obvious in the thinnest part of human skin, which is only 0.02 mm thick. New research has found that vitamin A helps to produce new collagen and has a good wrinkle removal effect.
Coup 7: Keep a young heart.
Internal aging is more terrible than external aging. It is more important than anything for a man to truly resist aging and keep a young heart.
Tip 8: Keep a sense of humor.
Humor and humor are the greatest secrets of staying young. With the acceleration of the pace of modern life, urbanites are under great work pressure, and the work pressure is reduced /"target="_blank ",which is prone to physical decline and sub-health.
Coup 9: Being broad-minded is the key to not getting old.
Cheerful personality, not worrying about trifles around you, and being open-minded are the secrets of being young. Mental depression can lead to male nervousness.
Coup 10: Healthy and nutritious diet
Eat more seafood properly, because seafood contains more "zinc", which is conducive to enhancing physical function. At the same time, it can help the body absorb more nutrients.