Men's personal fitness plan

When you are 20 years old, you can run 10 kilometers a day and you can do 30 push-ups in one breath , but by the age of 40 you will find that the joints have buzzed and are not so flexible. In fact, as long as you continue to exercise from now on, you will be able to maintain your youthful vitality. To this end, we designed a set of exercise programs that enhance physical strength, enhance lung function, and maintain physical flexibility for friends of all ages.

 

 

First, about 20 years old. During this period, the body functions at its peak, and heart rate, lung capacity, bone sensitivity, stability and elasticity all reach the best point. From the perspective of sports medicine, the lack of physical activity during this period is more detrimental to the body than exercise. People of this age can perform any exercise intensity exercise.

 

 

Exercise can be Monday, Wednesday and Friday for a day, every about 30 minutes enhance physical exercise, heavy lifting method is a trial, 60% of the ultimate load of the muscle, the muscle has been trained to feel tired so far (about every Do 10-12 times). If you do not feel tired after many exercises, you can increase the weight of the device by 10% , and you must train your main muscles.

 

 

The 20- minute cardiovascular exercise is performed by jogging, swimming, cycling, etc. The intensity is 150-170 beats / minute.

 

 

Second, about 30 years old. At this stage, the body's function has exceeded the peak. If you neglect physical exercise at this time, the oxygen uptake that is important for endurance will gradually decline. At this point the body's joints often make some noise, which is a sign of joint disease. In order to keep the joints more flexible, you should do more stretching exercises. Also pay attention to the exercise of the cardiovascular system.

 

 

Exercise is still performed once every Monday, Wednesday, and Friday, each time for 5-30 minutes of cardiovascular exercise (jogging or swimming), and the intensity should not be as large as when it was 20 years old. 20 minutes of physical exercise, compared with the age of 20 , the weight of the trial is lighter, but the number of times to do more. Stretching for 5-10 minutes, focusing on the back and leg muscles. People who sit in the office must pay attention to stretching. Method is: supine, as far as possible to pull the two knees to the chest, insist for 30 seconds; supine, legs were lifted, try to lift, keep for 30 seconds.

 

 

Third, 40 years old or older. People over the age of 40 who choose sports should not only help maintain good body shape, but also prevent common age-related diseases such as hypertension and cardiovascular diseases.

 

 

Exercise is performed twice a week on Mondays and Fridays and includes: 25-30 minutes of cardiovascular exercise, medium intensity, such as jogging, swimming, cycling and more. People over 50 years old do not have more than 130-140 pulses per minute . 10-15 minutes of equipment exercise, the weight of the device is lighter than 30 years old, too much weight will damage health, but the number may be more. To prevent accidents, it is better not to use dumbbells and exercise equipment. For 5-10 minutes of stretching, pay special attention to the joints and muscles that tend to shrink. Add a 45- minute exercise to enhance physical activity on Wednesday , without using equipment, you can use push-ups, half squats, etc., repeat multiple groups, each about 20 times, depending on their own capacity.

 

 

Recommended sports: tennis, swimming, jogging, dancing, walking, golf.


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