Exercises for 30 year olds, what exercises are good for 30 year olds.

Don't worry, let's try this!! Maybe it will improve!! Hee-hee-hee-hee

I'll give you a couple of what my coach gave me :

Standard Measurement Method for Male Measurements:

Bust circumference = height x (e.g. standard bust circumference of 190cm tall = 190cm x).

Waist circumference = height x (e.g. standard waist circumference of 190cm height = 190cm x).

Hip circumference = height x e.g. standard hip circumference of 190cm height = 190cm x )

Dumbbells for a week fitness regimen.

Date Workout content.

Aerobic exercises, strength exercises, flexibility exercises.

Monday Jogging (brisk walking) 50 minutes Dumbbell bench press 3 25 Brisk walking for 5 minutes and stretching exercises for 15 minutes.

Side lift 3 20

Leaning over dumbbell rowing 3 30

Sit-ups 3 30

Tuesday Jogging (brisk walking) for 50 minutes Lunge squats 3 20 each Brisk walking for 5 minutes and stretching exercises for 15 minutes.

Prone 3 20

Dumbbell curl 3 25

Side pulls 2 25 each

Wednesday Jogging (brisk walking) for 50 minutes Lying on the Bird 3 25 Brisk walking for 5 minutes and stretching for 15 minutes.

Seated dumbbell press 3 20

Leaning over and rowing with one hand 3 25 each

Supine leg press 3 20

Thursday Jogging (brisk walking) 50 minutes Rest Rest.

Friday Jogging (brisk walking) 50 minutes Lying down Bird 3 25 5 minutes of brisk walking and 15 minutes of stretching.

Seated dumbbell press 3 20

Leaning over and rowing with one hand 3 25 each

Supine leg press 3 20

Saturday Jogging (brisk walking) for 50 minutes, dumbbell bench press 100 times, brisk walking for 5 minutes, stretching exercises for 15 minutes.

Leaning over dumbbell rowing 2 100

Squat up 100 times.

100 sit-ups.

Sunday Jogging (brisk walking) 50 minutes Rest Rest.

Note: 1) 3 30 means to do 3 groups, 30 pieces per group; 30 means that when exhaustion, it should be adjusted according to individual conditions.

2) Rest for 1-2 minutes between sets, and choose a large weight dumbbell to perform a few exercises when the muscles are stagnant and growing.

3) Fitness must pay attention to rest, diet and adherence.

7-10 minutes of aerobic exercises and light stretching should be done. 2.It's a circuit training program; This means that after each action is completed in one set, there is no rest, and then the next action is done.

3.When exercising, choose the weight based on the weight you can only complete a certain number of times. If you find it easier to practice, add weight asymptotically (depending on your training level, you may need to buy more plates.)

Practice: Number of times for beginners and number of times for advanced students: 1Flat side 10-12 6-10

2.Romanian deadlift 10-12 6-10

3.Dumbbell Asuka 10-12 6-10

4.Vertical stride 10-12 6-10

5.Double-sided dumbbell rows 10-12 6-10

6.Shrug 10-12 6-10

7.Front lunges 10-12 6-10

8.Supine French arm flexion 10-12 6-10

Categories: Life.

Problem description: What is the most ideal and most suitable healthy exercise method for a 30-year-old man.

Analysis: Around the age of 30, people in this age group have surpassed their peak physical function. At this time, if physical exercise is neglected, oxygen uptake, which is important for endurance, will gradually decrease.

But don't be afraid, because you're still young. At this time, the joints of the body often make some noises, and the empty chain is a precursor to arthropathy. In order to maintain a high level of flexibility in the joints, you should do more stretching exercises, and also pay attention to the exercise of the cardiovascular system.

Exercise the cardiovascular system (jogging or swimming) for 5 to 30 minutes each time three times a week, every other day, and not as intense as when you were in your 20s. A 20-minute stamina workout is a lighter attempt than when you were 20 years old, but you can do it more often. 5-10 minute stretches, focusing on the back and leg muscles.

People who sit in the office for a long time should pay more attention to stretching. The method is to lose the circle: lie on your back, try to lift your knees to your chest, and hold for 30 seconds; Lie on your back and lift your legs up as high as you can for 30 seconds.

Early period (days 1-10 of the start of menstruation).

Characteristics: During this period, estrogen secretion is vigorous, which can last for about 14 days, which is a period of low mood and more stress.

Fitness programs: Choose gentle freehand exercises, such as simplified tai chi, yoga, etc. If you're still feeling irritated before you start doing freehand exercises, slow walking, jogging, slow skating, and slow swimming can help.

It should be noted that the intensity of the above activities should not be large, and the duration should not be long. It is essential to avoid participating in sports that require skill and reflexes, such as tennis, squash, which may make you irritated and emotionally disturbed by mistakes and losses.

Mid-term (days 11-19).

Characteristics: Women generally ovulate on the 14th day of menstruation, after the secretion of estrogen reaches its peak, it begins to decrease, while the secretion of progesterone begins to rise, and the absorption and consumption of carbohydrates, fats, and proteins in the body will be accelerated, so the first 4-5 days of ovulation are the best time to do aerobic exercise. If you don't do aerobic exercise, you may experience puffiness and weight gain.

Fitness program: Running, swimming, and cycling should be done for as long as possible. These exercises are particularly prone to caloric burn and are the best option for people who want to lose weight.

Late phase (day 20-28).

Characteristics: Progesterone secretion peaks in the 3rd week and declines from the 4th week, at which point you are about to return to the initial physiological state. On days 20-24, you can do longer aerobic exercise, but on days 24 and 28, the time, frequency, and intensity of exercise should be gradually reduced.

Fitness program: In addition to the exercises mentioned in the mid-term, you should do some additional strength training and try to avoid sports that require skill and reflexes. Also remember that exercise is the best way to eliminate uncomfortable symptoms before menstruation. Opt for recreational, less competitive activities like swimming and yoga.

Take a look, it helps you:

1.Exercise in moderation. Heavy exercise can slowly damage your body, for example, running more than 15 miles a week is a bit excessive.

It is recommended to exercise for 30 minutes 4 to 5 times a week. Cooper believes that with moderate exercise, it can effectively reduce the risk of cardiovascular disease and cancer.

2.Sprint for fitness. Cooper thinks that sprinting (12 minutes per mile) is a good form of fitness, it is no worse than jogging (9 minutes per mile), and it also eliminates the knee damage caused by running.

3.See the stitches. You don't have to work out in the gym for 30 minutes, you can use your spare time. Walking the dog for 10 minutes, washing the car for 10 minutes, and doing housework for 10 minutes every day are just as effective.

4.Alternate workouts. For example, riding a bike today and jogging tomorrow; Or run at a fast pace and at a slower pace to enhance your heart's workout.

5.Health is not judged by weight. Exercise often reduces weight, but weight doesn't say anything. A fat person who is diligent in fitness is much healthier than a thin person who sits still. Don't worry about being overweight.

6.A multi-pronged approach. Fitness is a system engineering, and physical exercise is very necessary for physical and mental health, but it is not a panacea. Usually pay attention to diet, quit smoking and detoxification (products), control drinking, and don't be too nervous.

Common aerobic exercises include: walking, brisk walking, jogging, ice skating, swimming, cycling, tai chi, fitness dancing, skipping rope, rhythmic gymnastics, etc. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and sustained, and for a long time.

Compared with explosive non-aerobic exercises such as weightlifting, running, high jump, long jump, throwing, etc., aerobic exercise is a kind of constant exercise, which lasts for more than 5 minutes and still has residual strength.

Square dancing in the evening is a good idea, or walking.

You can climb the stairs without taking the elevator, or walk slowly. Walking 10,000 steps a day is suitable for anyone who wants to be healthy.

Go for a jog, get a few friends or family together every morning to exercise, and forget about the winter ice.

Normal exercise is enough, and yoga is now popular.

Men in this age group around the age of 30 have passed the peak of their physical functioning. If physical activity is neglected during this period, the lung capacity and flexibility of the body will decrease. Therefore, men around the age of 30 should do more stretching exercises.

Exercise is still done weekly.

Once every other day on the first, third and fifth days, including:

20 minutes of exercise for the cardiovascular system, not as intense as it was when you were 20 years old.

A 20-minute exercise to strengthen your strength is lighter than when you were 20 years old, but you can do it more often.

5 10-minute stretching exercises, focusing on the back and leg muscles. Men who sit in the office for a long time should strengthen the practice of stretching exercises. Method:

Lie on your back, pull your knees up to your chest as much as possible, and hold the position for 30 seconds; Lie on your back and raise your legs as high as you can, holding the position for 30 seconds.

Men in this age group can still engage in a variety of physical activities. If you re-exercise after a break of time, follow the principle of "gradually".