China's 40-year-old men have basically achieved something in their careers, and naturally they will not lack entertainment. The fat and beer belly accumulated for a long time are the most needed to be lost. Taking an active part in sports can promote the whole body blood circulation, improve the physiological functions of the heart, lungs, brain and other organs, consume excess fat in the body, promote the body's metabolism, and make the body get sufficient blood oxygen supply and be refreshed.

So how does a 40-year-old man exercise to lose weight? Different parts can use different exercise methods. Jogging, mountain climbing, swimming, cycling, etc. They are all ways to exercise muscles, which can improve the metabolic pattern of human body, improve cardiovascular ability and relieve stress. It should be pointed out that strength training and aerobic exercise must be used together.

1, 25-30 minutes of cardiovascular exercise, moderate-intensity exercise such as jogging, swimming, cycling, etc. Make sure that the pulse does not exceed 130- 140 times per minute. Exercise twice a week on Mondays and Fridays.

2, 10- 15 minutes of equipment practice, the weight of the equipment is lighter than that of the 30-year-old, and too much weight will be harmful to health, but the number of times may be more. In order to prevent accidents, it is best to use fitness equipment instead of dumbbells. Exercise twice a week on Mondays and Fridays.

3, 5- 10 minutes of stretching exercise, pay special attention to the activities of each joint and those muscles that are easy to atrophy. Exercise twice a week on Mondays and Fridays.

4. On Wednesday, add 45 minutes of exercise to enhance physical strength. Push-ups and semi-squats can be used without instruments, and repeated in multiple groups, each group is about 20 times. This number depends on your tolerance.

5, do some small moves to lose weight. The way of keeping in good health recommends two for you:

① The fitness ball is rolled up.

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

② boarding in the air

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

How to maintain a 40-year-old man: eating habits

40-year-old men always stay up late to work, eat seaweed and socialize. Desperately overdraw your health, but ignore the health reserve. If you want to keep in good health, you need to work hard on diet and habits.

1, people can get enough sleep to relieve fatigue, generate vitality and enhance immunity. When sleep is insufficient, the human body's resistance and immunity are low, which can easily lead to many diseases and increase the chances of cancer and cardiovascular and cerebrovascular diseases. Smoking increases the risk of developing potential venous diseases, which may further develop into varicose veins.

2. To prevent osteoporosis in middle age, people should eat more foods rich in calcium and vitamin D, such as fish oil, egg yolk, milk, lean meat and fruits.

3. When people reach middle age, they should pay attention to tonifying kidney and essence. Foods that tonify kidney and replenish essence include tremella, lily, lotus seed, Euryale ferox, Polygonatum sibiricum, Chinese yam, Lycium barbarum, black dates, walnuts and so on. Everyone can make soup or porridge according to their own physical condition, which can not only strengthen the body, but also be beneficial to beauty.

Magnesium helps to regulate human heart activity, lower blood pressure and prevent heart disease. It is recommended that men eat 2 bowls of oatmeal with milk for breakfast. 1 banana. Foods containing more magnesium include soybeans (information, market), baked potatoes, walnuts, oatmeal, macaroni, leafy vegetables, seafood and so on.

5. The main function of plant fiber is to accelerate intestinal peristalsis, lower cholesterol and bile salts, lower glucose and fatty acids in blood, lower blood pressure, reduce the incidence of coronary atherosclerosis, heart disease and diabetes, eliminate some carcinogens and avoid rectal cancer. It is recommended that men eat 18-20g plant fiber every meal. The main foods rich in plant fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower and celery.

6. Supplement vitamins. Vitamin B6 helps to improve people's immunity, can prevent skin cancer, bladder cancer and kidney calculi, and eat more chicken, liver, potatoes, sunflower seeds, avocados and bananas. Vitamin A helps to improve people's immunity, prevent cancer and protect people's eyesight. Eat more liver, dairy products, fish, tomatoes, carrots, apricots and cantaloupes.

How to maintain a 40-year-old man, the above is the content introduced by the health care network for your reference.