What physical exercise is suitable for 40 years old, and what kind of physical exercise should be us

After the age of 40, compared with the age of 20, the physical strength gradually decreases, the muscles atrophy year by year, and the body begins to bless. The exercise program chosen by men in this age group should not only be beneficial for maintaining good physical shape, but should also be able to prevent common diseases of old age, such as hypertension, cardiovascular disease, etc.

Exercise can be reduced to every week.

1, 5 or 2 times, including: 25 30 minutes of cardiovascular exercise, moderate intensity, with a pulse rate of no more than 130 140 beats per minute. 10 15 minutes of stamina-building workouts, preferably using gym equipment, without dumbbells.

5 10 minutes of stretching, paying special attention to the joints and muscles that are prone to atrophy. Tennis, cross-country skiing, swimming, jogging, golfing, dancing, walking are optional.

You can try to expand your chest and walk briskly. People in this period, cardiopulmonary function began to decline, while expanding the chest while walking briskly is a good way to enhance cardiopulmonary function, it is best to buy a pedometer, walk 10,000 steps a day, the faster the better. In addition, 2 to 4 hours of strength exercise per week can also strengthen cardiovascular function.

When people reach middle age, they are most likely to have a big belly and be out of shape. Over the age of 40, men should stick to moderate-intensity exercise and choose sports programs that suit them, which can not only maintain their figure, but also prevent common diseases such as high blood pressure and cardiovascular disease.

It is recommended to do moderate-intensity exercises such as jogging, swimming, and brisk walking 3 times a week, and also do some strength training to prevent muscle aging, such as pressing dumbbells, and pay attention not to weigh too much, but the number of exercises can be increased. At this time, it is important to cultivate a favorite fitness program and stick to it to lay the foundation for fitness in old age.

The first choice is, of course, aerobic exercise. Or according to the usual hobbies, such as football or basketball.

Yes, but be sure to exercise in moderation.

Aerobic exercise, characterized by low intensity, rhythm, and long duration. Require at least 30 minutes of exercise per workout, 3 to 5 times a week. This kind of exercise, oxygen can fully burn (i.e., oxidize) the sugar in the body, but also consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, regulate mental and mental state, is the main exercise mode of fitness.

Specific exercises include jogging, swimming, cycling, walking, running in place, aerobics, etc. Brisk walking, brisk walking, jogging, running, climbing, rowing, cycling and other outdoor sports, and a variety of aerobic fitness with ** accompaniment, or the use of some sports equipment, including rowing machines, treadmills, or bicycles in place, etc., are all forms of aerobic exercise.

Classify. Fitness is divided into aerobic fitness and anaerobic fitness. Aerobic fitness is rhythmic exercise that lasts for a long period of time (about 15 minutes or more) and has a moderate or higher intensity, i.e. 75% to 85% of your maximum heart rate.

There are two main types of aerobic fitness: high-impact cardio and low-impact aerobic fitness.

1. High-impact aerobic fitness exercises are traditional fitness exercises, such as: long-distance running, swimming, table tennis, etc.

2. Low-impact aerobic fitness exercise refers to the exercise with a relatively slow rhythm and frequency, but a long exercise time, such as skipping rope, left and right rotation, jogging, brisk walking, etc. (Calisthenics can also be divided between these two categories according to different levels of impact).

In contrast, low-impact cardio fitness is more popular because it reduces the chance of injury in athletes.

The above content reference: Encyclopedia - aerobic exercise.

Encyclopedia - Aerobic Fitness.

No matter what kind of exercise, the basic principle is to stick to it for at least 30 minutes, and less than 30 minutes of exercise will not have any fitness effect.

It is advisable to do some aerobic exercise. For example, walking for half an hour every day, swimming, tai chi, and so on.

Aerobic exercise is not too intense, but it promotes circulation and metabolism in the body. It's good for health.

No matter what kind of exercise, it's important to persevere! Stick to regular exercise to be healthier!

Jogging, tai chi, etc. are fine, try not to do too strenuous movements.

Forty-year-old men have more fat problems because they have more entertainment and less exercise, and the most concentrated is in the waist and abdomen. You can do a self-test with your hands, grab the fat on your waist and abdomen, it is all soft and collapsed, and it is obvious that these are fat. The occurrence of obesity indicates that the basal metabolic rate of the person has decreased, and such a person is prone to shortness of breath and weakness, does not like to exercise, or panting for breath after a little movement.

For fitness style: 40% aerobic exercise + 60% muscle training.

Aerobic exercise accounts for 40% of the total training time, such as jogging for 40 minutes, followed by muscle training, such as sit-ups and push-ups. If you can't do standard push-ups at first, you can start with kneeling push-ups (where you stand on your knees). In addition, you can do some side leg raises and weighted side pulls.

Forty-year-old men are prone to the problem of "three highs" (high blood pressure, high blood lipids, and high blood sugar). People with "three highs" are usually prone to dizziness, difficulty concentrating at work, and uncoordinated movements.

For fitness style: 60% aerobic exercise + 40% light weight equipment training.

First of all, we should pay attention to our diet, reduce socializing, and eat more light food. In terms of exercise, aerobic exercise should account for 60% of the total exercise time, and then cooperate with light weight and multiple times of equipment training. For the so-called light weight equipment training, it is better to use 50% of the maximum weight you can bear, and 20 reps is 1 set.

Hello lz! Go for a morning run! Good for mental and physical health.