How does a 40 year old man get fit? How should a 45 year old man get fit?

When you're in your twenties, thinking you're going to be forever young is probably a common mindset for many people, even though it's impossible. Once a person reaches middle age, various functions deteriorate, physical strength declines, and minor illnesses and pains become more and more frequent. As men enter their 50s, most people will clearly feel that aging has really happened.

However, apart from running, what other sports are suitable for middle-aged men in their forties and fifties?

The first case: low- to medium-intensity aerobic exercise, suitable for novices and infirm, with the goal of improving physical fitness and being healthier.

At present, the most common health problems faced by middle-aged men are overweight and obesity, and the most suitable exercise method for ordinary people** is "long-term low-intensity aerobic exercise". The jogging, cycling, spinning, aerobics, combat exercises, elliptical machines, stair climbing machines, rowing machines, yoga, Pilates, etc., which we see every day, can all be used.

Most people choose to run because they have no experience in sports, and running may be the only exercise that most middle-aged men can think of when they re-exercise. However, running** works well, but it is not necessarily suitable for middle-aged people. Because no matter how slow you run, for middle-aged men in their forties and fifties who have not exercised for decades, it will have a great impact on the heart, lungs, joints, muscles, and bones.

Running blindly can cause injury at least and fainting and vomiting at worst.

The older a middle-aged man gets, the more important it is to start with a lower intensity and amount of exercise. Yu Xingjun's suggestion is to start with beginner level spinning, combat gymnastics, yoga, and pilates classes, and then combine it with some cardio equipment such as elliptical machines and rowing machines. Such an initial arrangement is far more interesting than simple running, and the exercise response ("pain") is not very large, the fun is enough, and the effect of enhancing physical fitness is also very good, which is conducive to middle-aged men to persevere.

Application strategy: You can have a 1-month adaptation period at the beginning, and schedule exercise 2 to 3 times a week. After the acclimatization period, aerobic exercise can be arranged 3 to 5 times a week, and gym members can follow the gym's group class schedule. It is not recommended to run at the beginning.

The second case: moderate-intensity workouts, suitable for middle-aged fitness men.

After about half a year to a year of aerobic exercise, most middle-aged men can return to the normal range. At this time, physical fitness, cardiorespiratory and endurance have been significantly improved. However, if you still maintain the original exercise intensity and exercise mode, in addition to the feeling of boredom getting worse day by day, the fat loss effect will also stagnate.

If you don't adjust your exercise regimen, especially if your diet is not controlled, the plateau period of exercise will be maintained for a long time, and some people may have a high body fat percentage.

The way to adjust your exercise regimen is to increase the intensity and amount of exercise. You can still participate in sports that you participated in at the elementary level, but at a higher intensity. For example, I started to participate in group classes such as spinning and combat gymnastics at the intermediate level.

If you love running, you can start trying to run 5km or 10km.

At this stage, it is especially recommended that middle-aged men participate in more group sports.

First of all, determine your own time, because fitness is a long-term commitment, not an overnight achievement. Then determine a goal, whether you want to lose fat or gain muscle, so that you can know how to practice, if you want to lose fat, run a little more, less anaerobic, if you gain muscle, then more anaerobic, arrange your plan reasonably, give you a suggestion, take a photo when you work out every day, and see your progress every day. Remember, fitness is a matter of perseverance, and you can see your progress over time.

If you want to work out, look at your own time, and if you have time, go to a nearby gym. There are professional instructors there who will guide you. If you have a venue, you can go for a run outside.

Stretching after running will be very comfortable.

At this age, muscle training is already secondary, and improving cardiopulmonary function and weight control are the most important. The best way to exercise is aerobic exercise such as jogging, swimming, and hiking.

Summary. First of all, go to bed early and wake up early, quit smoking and drink less, and maintain a good lifestyle! Then, middle-aged people must do what they can, intense fitness exercise is not for you, it is best to find an experienced fitness coach to give you some guidance, don't look for answers on the Internet, the people who give you questions are basically otaku who soak in the Internet every day, and even their teeth are not necessarily brushed every day, what correct answer do you say they can give you?

Finally, you are 45 years old and should not be financially stressed, so it is the right way to go to a regular gym and consult with a fitness trainer.

How should a 45 year old man get fit?

Please wait a minute, dear

First of all, go to bed early and wake up early, quit smoking and drink less, and maintain a good lifestyle! Then, middle-aged people must do what they can, intense fitness exercise is not for you, it is best to find an experienced fitness coach to give you some guidance, don't look for answers on the Internet, the people who give you questions are basically otaku who soak in the Internet every day, and even their teeth are not necessarily brushed every day, what correct answer do you say they can give you? Finally, you are 45 years old and should not be financially stressed, so it is the right way to go to a regular gym and consult with a fitness trainer.

People over the age of 40 should choose exercise programs that are not only conducive to maintaining good physical shape, but also prevent common senile diseases, such as hypertension and cardiovascular disease. Exercise every week.

Twice on Monday and Friday, the content includes: 25 30 minutes of cardiovascular exercise, moderate intensity, such as jogging, swimming, cycling, etc. People over the age of 50 can do 10 15 minutes of equipment exercises, the weight of the equipment is lighter than that of the age of 30, the weight is too harmful to health, but the number of times may be more.

To prevent accidents, it is better not to use dumbbells, but to use a gym machine. 5 10 minutes of stretching exercises, paying special attention to moving the joints and those muscles that are prone to atrophy. Add a 45-minute stamina-boosting workout on Wednesday, you can do push-ups, half-squats, etc., repeat multiple sets, about 20 reps per set.