What kind of exercise is most suitable for people aged 20 to 40?

As we all know, people of different ages have different athletic abilities and are suitable for different sports. What kind of sports are suitable for people aged 20 to 40? Let’s take a look together below!

When you are 20 years old, you can run 10 kilometers every day and do 30 push-ups in one breath, but when you are 40 years old, you will find that your joints are crackling and are not as flexible. In fact, as long as you keep exercising from now on, you can stay young and energetic. To this end, we have designed a set of exercise programs for friends of all ages to increase physical strength, enhance lung function and maintain limb flexibility.

1. Around 20 years old. During this period, the body's functions are at their peak, and heart rate, lung capacity, bone sensitivity, stability and elasticity all reach optimal points. From the perspective of sports medicine, insufficient exercise during this period is more harmful to the body than excessive exercise. People in this age group can exercise at any intensity.

Exercise can be done every other day on Monday, Wednesday and Friday, for about 30 minutes each time. To strengthen your physical strength, try lifting weights with a load of 60% of your maximum muscle strength until your muscles feel fatigued (about 10-12 times each time). If you do not feel tired after practicing many times, you can increase the weight of the equipment by 10% to ensure that all major muscle groups are exercised. 20 minutes of cardiovascular exercise, such as jogging, swimming, cycling, etc., with an intensity of pulse 150-170 beats/minute.

2. Around 30 years old. During this period, human body functions have surpassed their peak. If you neglect physical exercise at this time, your oxygen uptake, which is very important for endurance, will gradually decrease. At this time, the joints of the body 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. Also pay attention to cardiovascular exercise.

Exercise should still be done every other week on Mondays, Wednesdays, and Fridays, with 5-30 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. 5-10 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.

3. Aged 40 or above. People over 40 should choose sports that are not only beneficial for maintaining a good body shape, but also for preventing common age-related diseases such as hypertension and cardiovascular disease.

Exercise is done twice a week on Monday and Friday, including: 25-30 minutes of cardiovascular exercise, moderate intensity, such as jogging, swimming, cycling, etc. The pulse rate of people over 50 years old does not exceed 130-140 beats per minute. 10-15 minutes of equipment exercises. The weight of the equipment should be lighter than when you were 30 years old. Too much weight will harm your health, but you can do more times. To prevent accidents, it is best not to use dumbbells but fitness equipment. Do 5-10 minutes of stretching exercises, paying special attention to moving the joints and muscles that are prone to atrophy. On Wednesday, add a 45-minute exercise to enhance physical strength. Without the help of equipment, you can use push-ups, half squats, etc. Repeat for multiple sets, about 20 times per set, the number depends on your tolerance. Recommended sports: tennis, swimming, jogging, dancing, walking, and golf.

Through the above sharing, I hope to provide reference value for everyone's sports and fitness.