How should a 40-year-old man arrange his fitness plan?

Many male friends like to take out some time to do fitness activities. When doing fitness exercises, it is best to make some fitness plans that suit their own situation in advance. Fitness plans can be made according to their own age, time, physical condition, etc. The following editor will introduce to 40-year-old male friends how to make a good fitness plan.

1. Choose a method that makes you comfortable: If you are new to exercise, you might want to join a beginner fitness club. If you are used to high-intensity exercise, it is best to work out with peers of the same age as you.

2. Find the right fitness activity: Don't force yourself to do exercise that you don't like or that is not suitable for your age.

3. Fitness is more than just aerobic exercise: As we age, our organs also age. Therefore, you should do 30 minutes of aerobic cardiopulmonary exercise every day, but you should also increase strength, flexibility and balance training appropriately.

4. Don't start training too quickly: haste makes waste when it comes to fitness training. People who haven't exercised for many years can start with the simplest walk after a meal. After forming a habit, increase the amount of exercise. No matter how experienced people in their 40s are, it is very necessary to warm up thoroughly.

5. Exercise variety: Doing the same exercise every day can easily lead to boredom and injury. Cross-training is recommended, for example, running and cycling, running and swimming, etc.

6. Make fitness a priority, no excuses: Treat fitness like any other important thing in your life. Once you have made a fitness plan, implement it without fail. Never use time, children or other things as excuses to delay or stop the plan.

7. Don’t underestimate yourself: Don’t assume that your athletic performance will inevitably “plummet” after you turn 40. The study found that athletes aged 50-75 only experienced a 3.4% decline in performance each year. You can still achieve high athletic results at the age of 80.

After developing a fitness plan that suits your own characteristics, you can exercise according to the plan every day. Try to pay attention to the intensity of the exercise, and it is best to maintain a moderate amount of exercise every day. When the amount of exercise is too much in one day and you stop exercising the next day, the fitness effect at this time is very limited.