Men over 40 should be careful when doing it

40 years old is a hurdle for men. Some people have made progress in their careers and begin to enjoy the fruits of their hard work; some have developed a good lifestyle, and their healthy bodies are still full of vitality; and men who have formed scientific fitness habits can transform themselves into perfect men with their mature temperament and fit body.

Compared with women, men do not pursue skinny beauty, but not all men want to see themselves gaining weight. How to get rid of the "potbelly" and how to maintain a strong and healthy body are the biggest headaches for many men. Although more and more men go to the gym now, there are still many who give up halfway and fail to achieve results. There are also many more who just exercise occasionally or simply let it go. How should men exercise and what issues should they pay attention to? The reporter interviewed relevant experts.

Before 40: Still very athletic

Men aged 30 to 40 have just started to experience some changes in their body shape, gain weight, thicken their external sebum, and begin to accumulate fat in the waist and abdomen, but men in this age group still have strong athletic ability. If they want to exercise, they can first do aerobic training, such as jogging, cycling, climbing, swimming, etc. Aerobic exercise can exercise a person's cardiopulmonary breathing, give a person a healthy heart, and make a person healthy and young.

During the fitness process, you should also pay attention to the fact that exercise should be gradual and should be increased slowly to allow the physical strength and brain to gradually adapt to avoid being tired and having body pain the next day. Therefore, don't rush to train your physical strength or use equipment right from the beginning. It's best to practice aerobic exercise for about a week first, and then slowly get in touch with equipment after a week.

If a man is exercising to lose weight, he should note that aerobic exercise will only start to burn fat after 25 minutes. 25 minutes of aerobic exercise only consumes water, salt and sugar in the body. Since aerobic exercise is generally a whole-body exercise, and equipment is used to train a certain muscle group in a certain part of the body, the equipment plan should be arranged according to the physical condition. For example, men with narrow shoulders can practice their shoulder muscles more.

Experts suggest that if you exercise for the purpose of losing weight, you should do more repetitions with less weight and less intensity. If you are working out to gain muscle, you should increase the weight and intensity and reduce the number of repetitions.

Over 40: Protect yourself when exercising

For men over 40, bones have completely stopped growing, and the calcium in the bones will slowly decrease, so when exercising you must pay attention to protecting your knees, ankles and other parts.

For men in this age group, unless they are veteran athletes, they must exercise lightly at the beginning, especially those who are overweight because their joints are under too much pressure, so they should pay more attention to the intensity of exercise. You don't need to run at the beginning. You can choose to practice with power bikes, elliptical machines and other equipment. These exercises can protect your knee joints, and they are also aerobic exercises.

At the same time, the skin and muscles of men in this age group begin to degenerate, so they should reduce a lot of equipment training, focus on aerobic exercise, and simply train the abdominal and back muscles. Even if you use equipment, you should do aerobic exercise for 20 days and stick to small amounts of exercise. The first 3 days of using the equipment should be mainly for adaptation, familiarizing yourself with the regular equipment postures, and then proceed step by step. You should not rush into it with the goal of achieving a certain goal.

Don’t exercise after 10pm

Fitness and rest should be fully combined to ensure good health. Be sure to rest and relax after your workout. Many people do not pay attention to relaxation and take a shower, eat or sleep right after exercising, which has certain adverse effects on the body. Be sure to relax after exercising. You can have a massage or take a sauna. This will relax your tired muscles and prevent you from feeling tired and having joint pain the next day. You can exercise 6 days a week and then rest 1 day.

At the same time, it is important to note that you should not exercise after 10 pm, because science has proven that the golden sleep time for people is from 10 pm to 2 am the next day. Exercising after 10 pm will cause nervous excitement and affect sleep and the next day's mental state.

Fitness requires a reasonable diet

Fitness also requires a reasonable diet. Paying attention only to fitness without paying attention to diet cannot guarantee the effect. Due to the Chinese living habits and social activities, men are prone to developing a "general's belly".

Scientific research has shown that people need about 6 grams of salt a day. Excessive salt intake will not only make people fat, but also be harmful to the heart and kidneys. Therefore, it is necessary to reduce salt intake, and men who are exercising should pay special attention to a light diet. If a man is exercising to lose weight, he should eat more carbohydrate foods. Only with the intervention of compounds can exercise be effective. Of course, a light diet does not mean ignoring nutrition. Experts have specially listed a recommended recipe:

Breakfast: one egg and a cup of skim milk.

Lunch: Light meals, eat some beef and mutton, and try not to drink alcohol.

Dinner: If you exercise around 6pm, you can have a proper snack at 4pm. Wait until 8pm after exercise to have dinner, and if you are not hungry, you can eat some fruit.

In addition, it is important to note that you should not use fruit as the staple food, and do not let any food or fruit affect the main meal. You can eat less and lighter meals, but you cannot skip them. Only a reasonable staple food, training and rest can achieve the best fitness results.

Experts recommend that it is best to go to a regular fitness club to find a professional fitness coach for guidance. If you choose to exercise at home, speeding up when walking or going up and down stairs and doing it continuously for 25 minutes can be considered aerobic exercise. After 25 minutes, you can slow down and keep doing it for 5 to 10 minutes without stopping in between. In addition, exercises like sit-ups and push-ups can also help build muscle. No matter what exercise you do, you should do aerobic exercise first and then local training. This will be more effective. Otherwise, only doing local exercise without aerobic exercise will have no effect. In addition, you must pay attention to the accuracy of your posture during exercise, otherwise it will cause harm to your body.