Men periods fitness method

Experts of all ages male friends designed a build up their strength, enhance flexibility, lung function and maintain physical exercise program, everyone can program according to this exercise, three times a week, every 45-60 minutes and stick to it You do not have the physique to worry about poor performance and body fat.

1, 20 years old.Sports Medicine this age group known as the "record-breaking age." This time at the peak of physical function, heart rate, vital capacity, bone sensitivity, stability and flexibility in such areas to achieve the best point. From the sports medicine point of view, insufficient physical activity during this period higher than the amount of exercise is more detrimental to the body. In this age group may carry out any exercise intensity exercise.

This time through the muscle strengthening exercises to achieve a "normal strength" in the exercise will not disappear after termination. The heart through blood transfusion can increase the amount of endurance training. In short, the 20-year-olds for the future health of the reserve "resources." This time we must note that exercising in order to maintain body weight, or 30 is very difficult to lose weight after the age of Zaiqu.

Exercise can be Mondays, Wednesdays and Fridays once every other day, each about 30 minutes to enhance physical exercise, is to try weight lifting objects, the load capacity of 60% limits of muscle strength has been felt muscle fatigue reaches up to (about every do 10-12 times). As many exercises do not feel tired, you can increase the device weight of 10%, must make the major muscle groups (chest, shoulder muscles, back muscles, biceps, triceps, abdominal, leg muscle) have been tempered.

20 minutes of cardiovascular exercise is jogging, swimming, riding bicycles, the intensity of the pulse of 150-170 beats / min.

2, 30 years old.In this age segment of the population has gone beyond the peak of physical function. At this time, such as neglect of physical exercise on endurance is very important to oxygen consumption will gradually decline. But do not fear, because you are still young. At this point the body's joints often will be issued a number of sound, which is a precursor to joint disease. In order to maintain a higher joint flexibility, should do more stretching exercises. Also note that cardiovascular exercise.

Exercise is still Monday, Wednesdays and Fridays every other time, every time 5-30 minutes of cardiovascular system, exercise (jogging or swimming), strength not as big as the age of 20. 20 minutes to enhance physical exercise, compared with 20 years of age, try to give the weight to be lighter, but the number could be doing more. 5-10 minutes of stretching exercises, focusing on the back and leg muscles. Are more sedentary office should pay attention to stretching exercises. Methods are: supine, pulling knees to chest as far as possible, adhere to 30 seconds; supine, legs were on the move, try to give a high and maintain 30 seconds.

In this age segment of the population may carry out a variety of physical exercise. If the intermittent period of time, re-training to be followed "step by step" principle. Doctors suggested that people over 35 years of age should be done before the exercise ECG.

Third, after the age of 40 how to do?Compared with the 20-year-old, 40 people over the age of muscle training has been reduced to 25%, gradually declining strength, muscle atrophy year after year, the body began to Fa-Fu. Fa-Fu and the decrease in muscle volume, muscle less fat, less consumption, while the appetite is not less than the young, so the stomach began to bulge. Thus, more than 40 years of age people to choose sport should be conducive not only to maintain a good physique, but also can prevent common age-related diseases, such as hypertension, cardiovascular diseases.

Training every Monday, five twice, including :25-30 minutes of cardiovascular exercise, moderate intensity, such as jogging, swimming, riding a bicycle. People over the age of 50 the pulse of not more than 130-140 times per minute. 10-15 minutes of exercise equipment, equipment weight than the 30-year-old when the lighter, the weight of too much damage to the health of the General Assembly, but the number may more. To prevent accidents, it is best not to use dumbbells, with exercise machines. 5-10 minutes of stretching exercises, with particular attention to the activities of the various joints and muscles that are easy to shrink. Wednesday plus one 45-minute increase physical exercise, without the aid of instruments, can be push-ups, semi-squat and so on, repeating many groups, each with about 20 times the number depending on your own endurance determined