How to exercise for men of different ages: 20, 30, 40

Men in different physiological stages have their specific age characteristics, such as the bloody temperament at the age of 20, and the impulsiveness; the 30-year-old is stable and mature, and the fighting is gradually declining; at the age of 40, the utilitarian heart is weakened, but the psychology is also more Calm and clear.

People at different stages have different visions and naturally have different requirements for the body. Let us look at how people at different stages can exercise themselves.

20-year-old health proposal: increase muscle strength and increase muscle volume.

The best golden age for young people, the whole body has matured, the bones are stronger, the strength is stronger, the functions of the human body tend to be perfect, and everything is a symbol of vitality.

People in this time period may wish to practice muscles more. It can satisfy young people's thirst for "sexy", through chocolate-like abdominal muscles; strong and sturdy chest muscles; broad and strong back; can firmly attract the opposite sex, And it can make you more "male". At the same time, he can also help you to help reduce excess fat.

In fact, from the age of 20, the body will gradually become aging, that is, the basal metabolic rate of the body will be reduced by 2% every 10 years, that is, after 10 years, the food with the same calories will now become a part of fat. Store in your body.

In order to prevent these "recessions", young people should pay attention to the health elements of these human bodies: cardio endurance, muscle strength, muscular endurance, body composition, and flexibility. At the age of 20, they are still at their peak, and then they will decline year after year, but effective methods can ensure that the recession slows down :

Anaerobic training: 3 to 4 times a week to ensure rest of the muscles. The weight can be adjusted to 8 to 15 times for each action, and 3 groups can be done. Rest for 1 to 2 minutes after each action, and train the main muscles of the body in 1 week. After a period of training, you can gradually increase the number of groups and weight.

Aerobic exercise: 4 to 5 times a week, 30 to 45 minutes each time. According to your own situation, you can increase the training amount step by step. It is recommended to start from 20 times a week and 20 minutes each time. There are many forms of aerobics, such as running, cycling, swimming, etc. The main role of aerobic exercise is to increase your cardiopulmonary function and lay the foundation for subsequent anaerobic exercise or high-intensity exercise. Aerobic exercise can be done alone, but not more than 60 minutes each time. If combined with anaerobic exercise, you can do anaerobic exercise first, then do aerobic exercise.

 

The 20-year-old men’s exercise is mainly anaerobic training, supplemented by aerobic training. This is because the 20-year-old male physiology is becoming more mature, the metabolism level is high, and the growth hormone secretion is strong. This age is the golden stage of increasing strength and increasing muscles. It is psychologically consistent with the psychological satisfaction of the 20-year-old age group. I hope that I have a strong body. Squat, deadlift, bench press, these exercises can help you have a better body.

In addition, basketball, football and other sports are also suitable for men of this age, through different sports, the body's ability in coordination, reaction, agility and other aspects are improved. Especially for group projects, not only can exercise, but also make the mood happy and relieve stress.

 

30-year-old health proposal: strengthen heart and lung function and prevent fat accumulation.

The 30-year-old man is the golden age of the whole life stage and is the "prelude" of people to middle age. The 30-year-old man is in the sunny stage of life. He gathers energy, strength, experience and intelligence. He is getting better in his career, but it is accompanied by too much competitive pressure, promotion pressure, economic pressure and family. And various obligations of society.

 

After the age of 30, people's physiological functions decline at a rate of 0.75% to 1% per year. The deterioration of physiological functions is a problem faced by men aged 30. Experiments have shown that those who exercise and not exercise are 35 years old, and their aging degree can be different by 8 years. When they reach 45 years old, they can differ by 20 years. After every 10 years, the gap increases by 2 years.

It should be said that at the age of 30, the physical function of the person has passed the peak, and cardio endurance training should be carried out to improve the oxygen uptake of the body. People of this age, if the joints of the body often make some noise, you need to pay attention to this is a harbinger of joint disease. (such as meniscus, etc.)

 

Recommended: aerobic + anaerobic, anaerobic exercise appropriate reduction

Since the age of 30, men's cardiopulmonary function has also begun to decline, and lung capacity will gradually decrease. Long-term sedentary lifestyles can cause some simple physical activities in life to cause them to fail. Among men aged 30 to 40, 30% to 40% have high fat and elevated blood lipids.

At this time, proper aerobic exercise can increase cardiopulmonary function and help reduce fat. General aerobic exercise, such as swimming, is recommended. It is best to have 3 times a week, or you can choose an aerobic power exercise bike and a multi-function trainer.

 

There are many ways to exercise in the 30s, but one thing to note is that if you continue to exercise for a period of time, you should follow the principle of “step by step”. After exercise, stick to the stretching exercise for about 10 minutes to improve flexibility, improve muscle elasticity and maintain joint flexibility. If you don't stretch, the muscles become stiff and elastic, which can impede blood circulation and weaken the contractile function of the muscles.

 

In addition, proper exercise can help office workers relieve stress. What can be better than "playing a ball with friends?" After taking a shower after sweating, can you vent your emotions?

 

40-year-old health proposal: prevent muscle atrophy and maintain body shape.

At the age of 40, there will be a general's belly: the accumulation of fat in the abdomen tends to be stubborn, and you need to spend a lot of time on your diet and lifestyle.

Quitting smoking and drinking less is your top priority. Drinking a lot of alcohol will of course reduce physiological functions and greatly affect the health of the human body. Among the alcohol-poisoning people, 50% of men have sexual dysfunction because alcohol reduces testosterone. Generation speed.

While testosterone is an important factor in the growth of muscle, the lack of testosterone will gradually lose your vitality; chronic alcoholism may also cause nutritional deficiencies, long-term smoking will block the flow of blood to the limbs. Tobacco and alcohol have a lot of advantages and disadvantages for the human body. To maintain high sexual function, alcohol and tobacco should be quit, especially alcoholism.

At the same time, the loss of testosterone will also reduce the male's sexual function. The 40-year-old male muscle begins to shrink, the sex hormone level in the body begins to decline, and the lower limb muscle atrophy is relatively fast. Strength exercises should be strengthened. Therefore, it is necessary to strengthen lower limb exercise.

Even at the age of 40, strength training is necessary, and proper strength training can promote the secretion of somatic hormones. At each time of your training, set aside 30 to 40 minutes for strength training, such as squats, leg lifts, etc., 1 or 2 times a week. This can enhance the cardiopulmonary function, promote the secretion of sex hormones, enhance sexual function, and improve the quality of sexual life.

At the same time, anaerobic training and aerobic training should be combined. Anaerobic training can prevent muscle atrophy. The intensity of training should be about 70% of your ultimate weight. Aerobic training can enhance heart and lung function, increase metabolism, and promote fat. Burns to prevent the accumulation of adipose tissue on the walls of blood vessels. Aerobic training uses medium to low intensity.

Low-intensity monitoring requires heart rate measurement. The heart rate should be controlled between 55 and 75%. The formula is (220-age-quiet heart rate) × 55 to 75% + quiet heart rate.

1) Guarantee rest and sleep, prevent over-training and muscle atrophy. On the contrary, if the lack of sleep, the growth hormone secretion in the body will decrease, resulting in slow fat metabolism and easy to gain weight. There are also enough rest to make the body weak, irritating and other bad symptoms.

2) Practice 3 times a week, practice the next day as well. Not more than 5 times, 40 to 60 minutes each time is appropriate. Be careful not to exercise after 10 pm, otherwise it will affect the quality of sleep or cause insomnia.

3) For safety and prevention of sports injuries, when performing anaerobic training, it is best to use functional power devices.

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