Both physiologists believe that different age groups have different ways. Because the physical conditions of different age groups are different, they should be different. If you want to have a good effect, you must prescribe a good prescription for different age groups.
20 years old: I am.
20 years old is the peak of his physical function, and sports medicine calls this age group "record-breaking age". At this time, the body function is at its peak, and the heart rate, vital capacity, bone sensitivity, elasticity and other aspects have reached the best point. From the point of view of sports medicine, insufficient exercise during this period is more harmful to the body than large exercise. Therefore, people of this age can exercise at any intensity, and the "regular physical strength" gained by muscle strengthening during this period will not disappear after termination. The heart can increase blood transfusion through endurance exercise. In a word, 20-year-old people can reserve "resources" for their future health. At this time, you must pay attention to exercise to keep your weight, otherwise it will be difficult to lose weight after 30 years old. It is believed that the exercise in this period can be carried out once every other day on Monday, Wednesday and Friday to enhance physical strength every time. The method is to try to lift weights and follow the principle of "",and the load is 60% of the ultimate muscle strength until the muscles feel tired (about 10- 12 times each time). If you don't feel tired after practicing many times, you can increase the weight of the equipment, and you must exercise the main muscle groups (chest muscles, shoulder muscles, back muscles, biceps, triceps, abdominal muscles and leg muscles). In addition, do cardiovascular exercise for 20 minutes every time, such as jogging and swimming. , the intensity is 150- 170 times/minute.
30 years old: I think so.
At the age of 30, his physical function reached its peak. If we continue to ignore physical exercise, the oxygen intake, which is very important for endurance, will gradually decrease. In order to keep the joints flexible, we should do more stretching exercises. At this time, we should pay attention to the exercise of cardiovascular system. The coach suggested that the practice should be done every other day on Monday, Wednesday and Friday, or follow the principle of "". Exercise the cardiovascular system for 20 minutes at a time (jogging or swimming), and the intensity is not as great as that at the age of 20; At the same time, 20 minutes of physical exercise is lighter and more frequent than at the age of 20; Stretching exercises, focusing on the back and waist.
After 40: whether I can.
Compared with 20-year-old, people over 40 years old have decreased their muscle exercise ability, physical strength gradually decreased, muscles shrank year by year, and their bodies began to gain weight. Weight gain is related to the decrease of total muscle mass. Less muscle, less fat consumption, less appetite than when I was young, and my stomach began to swell. Therefore, people over 40 years old should not only keep a good figure, but also prevent common senile diseases, such as hypertension. Exercise twice every Monday and Friday, including: 25- cardiovascular exercise, moderate intensity, such as jogging and swimming. The pulse of people over 50 years old should not exceed 130- 140 times per minute. After 10- 15 minutes of equipment practice, the weight of the equipment is lighter than that at the age of 30. Too much weight will be harmful to your health, but it may be more often. In order to prevent accidents, it is best not to use dumbbells, but to use fitness equipment. 5- Stretching exercise, paying special attention to the activities of various joints and those muscles that are easy to atrophy. Add 45 minutes of exercise on Wednesday to strengthen your physical strength. You can do push-ups and squats without any equipment. Repeat in multiple groups, about 20 times in each group, depending on your tolerance.
Rang fitness
Some people call the current fitness the era of passive fitness. Swing machines, treadmills, mountaineering machines ... even if you don't want to move, these machines will force you to exercise. The rocking machine that was "driven off the shelf" by many media some time ago is a typical representative of passive fitness. The concept of "don't move if you want to lose weight and sweat" advocated by it was once sought after by people who were "too busy" and "too lazy to move". Finally,
In fact, you can't exercise if you want to exercise everywhere. A small gesture can benefit you immensely and turn passivity into initiative. For example, a rope can exercise at any time, smoking has a great influence on the lungs, and skipping rope is simple and easy, which can enhance cardiopulmonary function and coordination. 10 ~ 20 minutes each time, anything can be done after dinner.
Even if you are too lazy to get out of bed, there are still ways, such as doing it in bed, which can improve your posture, prevent low back pain and prevent your abdomen from sagging. The action is simple. People lie on their backs in bed, knees bent, legs about 60 degrees, hands crossed on their chests. Lift your upper body until your shoulders are completely off the bed; Exhale when lifting, inhale when recovering, and breathe as slowly as possible. 15 times as a group, it is advisable to do 3 ~ 4 groups each time, and the rest between groups can be about 1 minute. It is best to have a dynamic rest during rest to relieve muscle soreness.
For people who take the car instead of walking and squat, they can increase the strength of thigh and hip muscles and improve the balance between the body and trunk. Keep your body upright, feet apart and hip width apart; Step forward (the front legs and calves are perpendicular to the ground); Adjust your stride properly to keep your body balanced and stable. You can hold a wall or a chair at first. After the balance of the body is improved, the legs can alternately move forward and "walk" from one side of the living room to the other, generally in groups of 20 times. If you are too lazy to learn these things, you can do push-ups
What's more, I can walk for half an hour every time after work. Why do we have to squeeze the bus? For car owners, leaving their cars at home and walking to work when they are not busy can not only save some gas money, but also contribute to the Blue Sky Project.