Compared with men aged 30 and 40, men aged around 50 have cancelled push-ups and vertical jumps from the physical examination indicators. This means that 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 exercise items and intensity according to our own specific conditions, focus on strengthening exercise, and improve endurance, strength, flexibility and balance.
Among them, you can choose some aerobic exercises to improve your endurance level, such as brisk walking and jogging, and you can practice pedaling and running stairs if you have the conditions. For strength training, you may choose to go to the gym to receive formal fitness guidance. If you have no conditions, you can also use dumbbells and sandbags for training at home. In fact, as long as fitness can achieve results, there are various methods. You can practice with bags full of rice instead of sandbags at home. In addition, strength exercises can also be done with the inner belt of a bicycle, which is not much different from the exercise effect of a stretcher.
Exercises to enhance flexibility are mainly embodied in warm-up activities before exercise and finishing exercises after exercise. For example, stretching ligaments before exercise, leg press leg press, stretching shoulder joints, and generally referring to relaxation exercise after exercise.
People around 50 usually need to increase their balance. The sport she recommended is Tai Ji Chuan. The reason is that when playing Tai Ji Chuan, you often need to walk on the catwalk and stand on one foot, which requires high balance.
Digestion and metabolism are slow, diet should be taboo, and a reasonable diet is healthy.
Experts suggest that a 50-year-old man should control his food intake, because his metabolism and organ operation will become slow, and various internal organs will show signs of aging. Suggest a low-fat diet, eat less fried and fried foods, try not to choose high-cholesterol foods, and eat less animal offal and various egg yolks. Eat less sugar, because white sugar, brown sugar and refined sugar will increase triglycerides. But honey is edible.
For a 50-year-old man, there is no fixed nutritious diet, which should be different according to his height, weight and work intensity, but there are some basic principles to follow. For example, the staple food should eat more coarse grains, increase the intake of foods containing more dietary fiber, eat more vegetables and fruits, promote intestinal peristalsis, and reduce the probability of constipation and intestinal cancer. Eat more fish, because fish is not only low in fat, but also high in protein. Eat more soy products and less cattle, pigs and mutton, because animal meat is rich in saturated fatty acids.