The best age for men to exercise

Muscle training at the age of 20 The "regular physical strength" obtained by a 20-year-old man through muscle strengthening training will not disappear after the training is stopped. At the same time, the heart can increase blood output through endurance training. In short, people in their 20s must pay attention to exercising regularly to maintain their weight, otherwise it will be very difficult to lose weight after the age of 30. Exercise can be done every other day, such as Monday, Tuesday, and Friday, and each time you can do about 30 minutes of strength-enhancing exercise. The method is: try lifting heavy objects until your muscles feel tired (do 10 to 12 times each time). If you do not feel tired after practicing many times, you can increase the weight of the equipment by 10%. The main muscle groups (chest muscles, shoulder muscles, back muscles, biceps, triceps, abdominal muscles, and leg muscles) must be exercised. 20 minutes of cardiovascular exercise, such as jogging, swimming, cycling, etc.

Practice flexibility at the age of 30. At this time, men's joints often make some noises, which is a precursor to joint disease. In order to keep the joints more flexible, you should do more stretching exercises. Still do it every other day, 5 to 30 minutes of cardiovascular exercise (jogging or swimming) each time, but the intensity should not be as high as when you were 20 years old. 20 minutes of strength-enhancing exercise. Compared with when you were 20 years old, the weight you try to lift should be lighter, but you can do more reps. 5 to 10 minutes of stretching exercises, focusing on the back and leg muscles. People who sit in the office for a long time should pay more attention to stretching exercises. The method is: lie on your back, pull your knees up to your chest as much as possible, and hold for 30 seconds; lie on your back, raise your legs as high as possible, and hold for 30 seconds. If you have stopped exercising for a period of time, you should follow the principle of "gradual progress" when you resume exercising. It is best for people over 35 years old to have an electrocardiogram before exercising.

Maintaining body shape at 40 People over 40 should choose sports that are not only conducive to maintaining a good body shape, but also to preventing common age-related diseases such as hypertension and cardiovascular diseases. Exercise twice a week on Monday and Friday, choosing moderate-intensity exercises such as jogging, swimming, cycling, etc.

Men over 50 years old who want to move their joints can do 10 to 15 minutes of equipment exercises every day. The weight of the equipment should be lighter than when they were 30 years old, but the number of times can be more. To prevent accidents, it is best to use fitness equipment instead of dumbbells. Do 5 to 10 minutes of stretching exercises, paying special attention to moving the joints and muscles that are prone to atrophy. On Wednesdays, do an additional 45 minutes of strength-enhancing exercise, such as push-ups, half squats, etc. Repeat for multiple sets, about 20 times per set. Recommended sports: tennis, long-distance skiing, swimming, jogging, golf, dancing, walking, etc.