40-year-old men must not forget to exercise this part

When a man is forty, he has some success in his career but he still has to work hard. The burden of having elderly parents and children to take care of at home is not light. Despite this, don't be so busy in middle age that you neglect your health. Gaining weight day by day is not a result that men want to see. How to get rid of the "general's belly" and maintain a healthy and strong body is the biggest headache for many men. Although I go to the gym occasionally, I often give up halfway and don't see any results. How should men in their forties exercise and what issues should they pay attention to? Today we will answer them one by one for you.

STEP1: Physical fitness test is essential

Starting from the age of 30, the body's physiological functions slowly begin to decline. After the age of 30, the body's basal metabolic rate decreases by an average of 1%-2% each year. For example, a man whose original metabolic rate is 2800 calories will have his metabolic rate reduced by about 140-280 calories after the age of 35. If he maintains the same amount of activity, he will need to eat about half a bowl of rice less every day to maintain his original weight. If his food intake remains the same, his weight may increase by around 6 to 13 kilograms. This is why it is easy to gain weight in middle age.

Many men in their forties think that fitness is just doing exercise, running or playing ball on weekdays, and going to the gym once or twice a week. In fact, this kind of exercise cannot achieve good fitness results, and sometimes it can cause muscle damage.

According to Alexander's professional fitness coach Li Mingdao, the correct way to exercise is to first do a physical fitness test under the guidance of a professional fitness coach, and then based on the test results, the coach will develop a "personal training prescription" for the fitness enthusiast and carry out targeted systematic exercise. For example, men who often work in offices tend to accumulate fat in their abdomens and should strengthen waist and abdominal exercises; drivers should pay attention to muscle loss and fat gain; men who often travel on business should pay more attention to the function of internal organs; people who attend many dining parties should prevent fatty heart and fatty liver (fat deposition in the myocardium and liver leads to poor function and decreased immunity).

STEP 2: Follow your personal training prescription

A personal training prescription is an exercise schedule tailored to an individual's physical condition. Working men can use their break time to go to the gym and complete a 2-hour training course under the guidance of a professional coach. It is sufficient to train 2-3 times a week. If conditions permit, it is recommended to exercise every other day. Usually, there will be obvious results after three months.

1. Warm up

Mainly in the form of running, the basic concept of warm-up exercise is to awaken the muscles and let the muscles and body know that we are about to carry out a series of exercises. Therefore, warm-up exercises should not be too intense, and a certain heart rate should be maintained. It is ideal if you can still easily communicate with your companions during the warm-up exercises. It can awaken the body's muscles and prepare the heart and lungs, and last for about 15 minutes.

2. Strength training

Depending on individual circumstances, muscle strength can be increased in the shoulders, abdomen, legs, waist and abdomen, etc. Mainly based on equipment and mat exercises.

3. Flexibility training

It is mainly completed through stretching training, with particular emphasis on stretching the legs and waist to help reduce fat.

Abdominal Exercise: Sit-ups and Lower Back Stretch

Use sit-ups to exercise the front abdominal muscles, increase trunk strength and ensure stability; use lower back stretches to exercise the back abdominal muscles and sculpt the perfect lines of the abdomen.

4. Cardiopulmonary exercise

Training to increase visceral function is mainly accomplished through the following three methods.

Cardiopulmonary cross machine: suitable for men with poor physical fitness; it does not cause much wear and tear on the joints and can buffer the pressure on the knees to prevent them from being injured during exercise.

Jogging: Suitable for men with moderate physical fitness. Generally, moderate to slow jogging for more than 30 minutes is sufficient.

Spinning: Suitable for men with strong physical fitness, 45 minutes of exercise each time is enough.

5. Cool down

Suddenly stopping exercise will cause excessive load on the heart, so after the training, you should insist on walking slowly or stretching appropriately for about 10 minutes.

STEP 3: Keep exercising to see results

The effect of fitness depends entirely on the perseverance of the exerciser. Generally speaking, there will be obvious results if you stick to the exercise for three months, but it is easy to rebound if you stop exercising. Therefore, the coach recommends that everyone develop good fitness habits and make it a way of life until they are old.

In addition, you should exercise within your capacity. For men around 40 years old, their bones have completely stopped growing and the calcium in their bones will gradually decrease. A prominent problem in fitness is the susceptibility to sports injuries, especially fractures. Therefore, you must strengthen protection when exercising, especially for parts that are prone to injury such as the knees and ankles. When you first start exercising, you should learn to control the appropriate exercise intensity, especially for those who are overweight because their joints are under too much pressure, so they need to control the intensity of exercise.