It is not enough for middle-aged people to mainly strengthen cardiopulmonary exercise. If conditions permit, there can be more forms of exercise, and it is best to add some strength exercises. Because middle-aged people's physique is declining year by year, muscle strength is weakened, which will affect motor function. Stretching arms, lifting dumbbells, pull-ups, doing push-ups, sit-ups and squats are all good forms of strength exercise.

Flexibility exercise

Mainly through stretching training, pay special attention to the stretching of legs and waist to help reduce fat. Abdominal training: Sit-ups and lower back stretching Use sit-ups to exercise anterior abdominal muscles, increase trunk strength and ensure stability; Exercise the abdominal muscles of the back by stretching the lower back to shape the perfect lines of the abdomen.

Combination of brisk walking and jogging

The combination of brisk walking and jogging is also a scientific method. When you start exercising, jog for 10 minutes, and then jog for 5 minutes. Repeat this three times, and the amount of exercise in one day is basically up to standard.

Middle-aged people should pay special attention to mastering the amount of exercise.

The amount of exercise should include four factors: quantity, intensity, density and quality, among which quantity and intensity are the most critical.

Choose the right place

It should be decided according to the living environment, physical conditions and hobbies, and there is no need to force uniformity. Generally, you can choose sports fields, parks, rural fields, Woods, beaches, etc. And choose a place that can make you feel comfortable and not easy to get hurt.

Avoid sudden strenuous exercise.

This will combine with unfavorable factors such as muscle tension and sudden start, which is dangerous to some extent.

Choose a good time

One is when it will be held, and the other is how long the fitness activities will last. This can't be hard and fast. As long as it is arranged, it can be done in the morning, at noon and at night, but it is best to practice every day. As the saying goes, "If you want to be healthy, you'd better practice every day."

Be scientific and moderate.

Many senile diseases begin in middle age, and many middle-aged people lack fitness knowledge and tend to ignore their health. Scientific and moderate physical exercise is the best scheme to enhance physical fitness.