Therefore, for the sake of family, we should cherish our health, exercise our bodies, exercise actively, make our bodies better, make our lives more quality, and make our families feel more secure!
What sports are good for 45-year-olds? Actually there are many kinds of sports. I won't say much. I will tell you one today, that is, running!
I am also a middle-aged man. I have been running for more than ten years. Over the years, I have been running 7km every day, no more or less, for about an hour and ten minutes every day, including warm-up and stretching time!
It's really not much to exercise for an hour every day, but the gains are really huge! These benefits are really beneficial to a 45-year-old middle-aged person!
First of all, from a health point of view, if you keep running every day, your muscles will lose more slowly, people will age more slowly, your body will be stronger with more muscles, you will be energetic every day, your mental state will be good, and you will be very efficient in doing things!
Moreover, for 45-year-old middle-aged people, running can remove excess fat in the body, control blood sugar, blood lipid and blood pressure, make our blood vessels and internal organs healthier, and make our bodies healthier!
Moreover, after running, you will find that your sleep quality will be greatly improved. It's really cool to sleep until dawn, and if you sleep comfortably, your mental state will be good and the whole person will be refreshed!
In fact, running will also help you develop good eating habits. Rarely eat junk food after running. Three meals a day are scientific, regular and nutritious, with less oil, less salt and less spicy. The diet is light, nutritious and delicious. You always cook by yourself!
Run more and eat more, and your whole body will get better and better!
Everyone who has run knows that after running, all the mental stress, anxiety and depression in our hearts are swept away. 15-year-olds are under great pressure, so we need to run more and release ourselves through running!
Finally, I hope everyone can keep running, especially the 45-year-old middle-aged people. It's not too much to spend an hour every day, but if you stick to it, you will gain a lot!
If you have any questions, please comment. If you have any comments, please reply!
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1 Class: Aerobic exercise with independent training as the main, such as brisk walking and jogging.
In real life, regardless of age, most people will participate in sports and fitness from running, which is closely related to the low threshold of running itself. Long-distance running itself is a typical aerobic exercise, which can significantly improve cardiopulmonary function and improve physical condition. Dr. Cooper, an American sports medicine expert and the "father of aerobic exercise", believes that long-distance running is the most suitable exercise to improve physical fitness.
However, no matter how slow you run, running itself is still a relatively strenuous exercise. If you don't exercise for a long time, it is not suitable for long-term, long-distance and high-frequency running from the beginning. The reason is simple, the body can't accept sudden high-intensity exercise. Don't say that middle-aged and elderly people, even young people, don't pay attention to running training step by step. Too intense and sudden long-distance running with a large amount of exercise may even endanger their lives.
Data: According to public media reports, there were 14 cases of marathon sudden death in China during the three years of 20 15-20 17, most of which were young people under 35. A very important reason is that these young people usually have insufficient training for long-distance running, and they are young and energetic when they compete. Sudden high-intensity exercise leads to tragedy.
Middle-aged people pay more attention to the principle of "step by step", which can start with brisk walking, and gradually transition to the combination of walking and running and then jogging with the improvement of physical fitness. Especially for independent trainers without coach's guidance, we should pay more attention to this.
The second category: systematic and low-intensity aerobic exercise, such as yoga and pilates.
Compared with long-distance running with more independent coaches, I suggest that middle-aged people should take part in yoga, pilates and other sports. These sports have mature training methods and systems, and the types and difficulties of courses are clearly classified, so they are very confident to learn and exercise with ordinary people from scratch. Moreover, the intensity of this kind of exercise is not great, and the physical reaction during exercise will not be as intense as running, which is more acceptable to ordinary people. In addition, yoga can exercise and relax both physically and mentally. Pilates has a very unique training method and effect in strengthening core strength, which is very suitable for sedentary people all day.
Information: The founder of Pilates is a German named joseph hubertus pilates, so he named the sport after his own surname. Pilates can exercise deep small muscles, improve bad posture, enhance the strength and control of core muscles, and enhance the brain's nerve induction and dominance of muscles.
The third category: strength training
It can be seen from the strength training area of domestic gymnasiums that strength training has not yet formed a mainstream atmosphere, which is characterized by "three less", that is, fewer people participate in strength training, fewer women and fewer middle-aged and elderly people. This may be related to the current cognitive level of fitness. For example, exercise is to lose weight, and strength training will become muscular or thick-legged, and older people are not suitable for strength training. In the book "Guide to Strength Training for Middle-aged and Old People" written by Thomas R. Bachle, the founder of NSCA, the first chapter discusses in detail many reasons why middle-aged and old people should carry out strength training, and here only quotes a short paragraph:
Strength training increases energy consumption, but the acceleration of resting metabolism is only part of it. The purpose of strength training itself is to burn a lot of calories. For example, according to the research of Han Peier, Wells and Hal, 25 minutes of cyclic strength training can consume 200 kilocalories. When the body changes from anaerobic energy supply (the main energy source in strength training) to aerobic energy supply, the body will consume extra calories needed for rest ... Within two hours after high-intensity and large-amount strength training, the metabolic rate will increase by 12%.
This paragraph only analyzes the influence of strength training on metabolic rate. In fact, it is of great significance for middle-aged and elderly people to participate in strength training to improve body composition and reduce or eliminate the effects of various diseases (such as osteoporosis, arthritis, cardiovascular diseases, etc.). ).
Tip: Because of the complexity of strength training, it is not recommended for middle-aged and elderly people to exercise by themselves, but should be trained under the guidance of professionals.
The fourth category: health preservation methods different from general physical exercise, such as meditation.
Formally speaking, meditation is a simpler way to keep fit than running, but people prefer running, and there are not many people sitting still among ordinary people. Meditation (or meditation) is a very common practice in the traditional culture of China. Its function goes far beyond making people healthy, but involves deeper psychological activities, and even reaches the philosophical height of understanding life and the world. Middle-aged people can deeply experience the deep pleasure experience brought by mental relaxation through meditation.
Taking Buddhism as an example, meditation is one of the important ways of practicing. Through meditation, you can adjust both physical and mental aspects, not just physical health. Yoga mentioned above, to be exact, is only regarded as an ordinary sport by most people, and with the deepening of yoga training, it will also involve deep-seated psychological and spiritual problems. Interestingly, it seems that the simplest way of sitting is also the most difficult way to train. The so-called "spirit" is much more difficult than overcoming the heaviness of the body.
I'm glad to answer your question. I hope my answer is helpful to you. At the age of 45, the metabolism slows down, the abdomen is easy to accumulate fat, and muscles begin to lose. Considering that you are just preparing for fitness, I recommend a self-esteem training plan to lay a good foundation. You can have a try.
Weight-loss and body-building plan (fully warm up before training and stretch after training)
Monday. Push-ups and sit-ups
Tuesday. jogging
Wednesday. Pull-ups (if you can't do pull-ups, you can do Australian pull-ups) and lift your legs.
Thursday. jogging
Friday. Squats and sit-ups (stretching after squats)
Saturday. Rest.
Sunday. Rest.
The jogging speed in the above plan is slightly faster than normal walking, and 45 minutes can reduce fat and shape.
The intensity of this training plan is not strong, so the number of self-weight training should not be too much, and the number of groups should be gradually increased. Self-weight training time is 45 minutes.
I hope the above plan will help you.
What sports do you do at the age of 45?
1. In fact, as long as exercise is good for your health, but what kind of exercise do you think is good for your health? I think the most choice for my members is to go to a club with yoga and swimming, and then do yoga and dancing after swimming.
Because swimming can exercise your heart and lungs, you can also feel relaxed. The feeling in water is really different from that on land.
Yoga can help you relieve fatigue and relax. Relieve insomnia and body pain.
At the age of 45, we are not suitable for some intense dances. We can do some brisk dancing. I think dancing folk dance is particularly beautiful, elegant and relaxing. You can jump, mainly to relieve stress.
Because this age has not yet reached menopause, it is not young to say that you are young, and it is not old to say that your body is the most important. Choose the one that suits you among your favorite sports. I am 40 years old and have been practicing yoga for almost 18 years. I think it's good. Anyway, I teach many old members, but I think yoga is suitable for your age.
Exercise plays a very important role in health. No matter what kind of person, regular exercise can improve physical fitness, enhance immunity, control weight, lower blood fat, lower blood pressure, lower blood sugar and prevent diseases. Therefore, the dietary guidelines for China residents also have clear suggestions. No one should exercise at least 6000 steps a day, especially people nowadays, who are under great pressure of life and work. Moreover, the usual eating habits and living habits are not very normal, so the physical condition is not very good at ordinary times. At the age of 45, you should enter the middle age stage, which is the stage when people feel the consequences of their previous struggles.
After entering middle age, the stress is as usual, but in fact, the physical condition is not as good as before, so exercise is very important at this time, especially for preventing three highs, protecting blood management health, enhancing cardiopulmonary function, preventing constipation and so on. The most important thing is that calcium has been lost during this period, and the prevention of osteoporosis should also be put on the agenda. Most importantly, to prevent osteoporosis, we should not only supplement calcium, but also supplement vitamins and protein, and increase the muscles of the body. The proportion of muscles is high enough to better protect bones.
So for a 45-year-old, exercise is not just as simple as aerobic exercise. It is recommended to do aerobic exercise for about half an hour every day, or jogging, or aerobics, Tai Chi, cycling, etc. In addition, you need to add another hour of strength exercise, mainly to increase the proportion of muscles, but strength exercise does not need to be done every other day, so you can arrange the exercise time reasonably. You can go to the gym to practice some equipment, or you can support yourself on a flat plate, squat down, roll your belly, and jump with bobby.
45 years old is the best time of your life. Under normal circumstances, you should be energetic and eat well. However, because the age of 45 is just the stage when the world is getting old and young, the pressure of work and life is great. Therefore, we should pay attention to exercise, adjust mood and relieve stress. There are many ways for middle-aged people to exercise, such as hiking, swimming, cycling, Tai Chi and other activities, but not intense. The key to physical exercise is persistence. It doesn't matter which one you choose. Persistence will have an effect. However, it is not recommended to take part in strenuous sports such as playing football frequently, because now the living standard has improved and eating well, but abnormal phenomena such as blood pressure, blood sugar and blood lipid have also come ahead of time. Middle-aged people have many hidden dangers and should not participate in strenuous activities frequently to prevent accidents.
Why is fitness becoming more and more popular among middle-aged and elderly people?
With the passage of time and years, the phenomenon of aging in China has gradually become prominent, and more and more middle-aged and elderly people hope to delay aging and prolong life. Fitness exercise is increasingly welcomed and valued by the majority of middle-aged and elderly people. At the same time, it also reflects the social stability, the improvement of people's material and spiritual living standards, and the continuous enrichment and promotion of sports and cultural knowledge.
Exercise can delay memory loss. As people get older, memory loss is inevitable. Now medicine has found that there are many factors that can promote the self-renewal of the brain, and physical exercise is one of them.
Physical exercise can effectively enhance the physical function of middle-aged and elderly people and delay aging. However, in terms of exercise mode, intensity and frequency, it is necessary to plan and design strictly and carefully, pay more attention to scientific exercise methods, and avoid the occurrence and occurrence of exercise misunderstandings, so as to better achieve the effect of strengthening the body.
First, the physiological characteristics of middle-aged and elderly people
1, slow response of central nervous system-"poor memory";
Flexibility decreases, the speed of mutual conversion between excitement and inhibition slows down, and reflection slows down, making it difficult to form new conditioned reflex.
Tai Ji Chuan is the first choice. First of all, people's physical strength and fitness at the age of 45 are far behind those before the age of 30, so they are not suitable for strenuous strength, endurance and antagonistic sports; Secondly, the purpose of physical exercise is not only for health, but also for self-cultivation. The most beautiful scenery in life is inner peace, and Tai Ji Chuan takes care of the cultivation of body and mind, and achieves the perfect unity of opposites between movement and static, between rigidity and softness, and between Tao and technique. With the deepening of study, you will find that the philosophy of Taiji Chuan can penetrate into all fields, which is of great help to understand the world and deal with interpersonal relationships. In Tai Ji Chuan's practice, it is found that there is a great positive correlation between a person's personality and the softness of his body. Stubborn people are stiff, easy-going people are soft, and they are vividly reflected when shaking hands with others. It is said that personality is not easy to change, but it cannot be changed. Through Tai Ji Chuan's softening and relaxation of his body, his personality will gradually change, and he will gradually become easy-going, sunny and kind to people. When it is in full bloom, the butterfly will come. Practicing Tai Ji Chuan is like a seed, which will eventually produce happy flowers.
At retirement age!