Men's Fitness Standard Proposal
20 years of age you can run 10 kilometers a day
, do 30 push-ups at one go, but you'll find 40-year-old joint has given Kaka sound, not so flexible.
Human aging is inevitable, wondering if that is allowed to develop it? Can not. In fact from now on as long as you adhere to exercise, you will be able to maintain a youthful vitality. To this end, the Guangzhou Daily, asked the experts to male friends of all ages designed a build up their strength, enhance flexibility, lung function and maintain physical exercise program, everyone can exercise according to this program, three times a week, each 45 -60 minutes, stick to it you will not have to build cumbersome in poor physical and worries.
A 20-year-old. Sports Medicine this age known as the "record-breaking age."
This time in peak physical function, heart rate, lung capacity, bone sensitivity, stability, and they all stretch the best point. From the sports medicine point of view, lack of exercise during this period more than the amount of exercise to the body high negative. This age may be of any intensity of exercise.
Muscle strengthening exercises by this time made the "regular strength", after the termination of the exercise will not disappear. Endurance training can increase the heart through blood transfusion. In short, the 20-year-old people can reserve for future health "resources." This time we must pay attention to insist on training in order to maintain body weight, or go to lose weight after age 30 was very difficult.
Exercise can be Monday, Wednesdays and Fridays once every other day, about 30 minutes each time increased physical exercise, is to try to lift weights, for the ultimate load strength of 60% has been trained to feel muscle fatigue so far ( do about 10-12 times each). As much practice do not feel tired, you can increase the device weight, 10%, must be the main muscle groups (chest, shoulder muscles, back muscles, biceps, triceps, abdominal, thigh) have been tempered.
20 minutes of cardiovascular exercise is jogging, swimming, riding bicycles, strength, pulse 150-170 beats / minute.
Second, 30 years old. This age the human body functions beyond its peak.
Time physical activity, such as neglect of endurance is very important to oxygen uptake will gradually decline. But do not fear, because you're still young. At this point the body's joints often issue some noise, 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 on Monday, Wednesdays and Fridays every other one, each time for 5-30 minutes cardiovascular exercise (jogging or swimming), strength not as big as the age of 20. Increased physical exercise for 20 minutes, compared with 20 years of age, to cite the weight to be lighter, but the number could do more. 5-10 minutes of stretching, focusing on back and leg muscles. Sedentary office people have to pay attention to stretching. Is: sit, pulling knees to chest as far as possible, adhere to 30 seconds; supine, legs were on the move, try to move higher in 30 seconds.
This age people can still carry out all kinds of physical exercise. If interrupted for some time, when re-training to follow "step by step" principle. Doctors suggested that people over the age of 35 should be done before the exercise EKG.
3, after the age of 40 how to do? Compared with 20 years of age, people over 40 years of age may exercise of muscle has decreased by 25%, decreased strength, muscle atrophy year by year, body fat and began.
Fat and the decrease of muscle volume, muscle less fat consumption to less, but appetite is not less than the young, so his stomach began to bulge. Therefore, more than 40 years of age should be chosen sport is not only conducive to maintaining good physical shape, and the elderly can prevent common diseases, such as hypertension, cardiovascular disease. Exercise every Monday, five twice, including :25-30 minutes of cardiovascular exercise, moderate intensity, such as jogging, swimming, riding a bicycle.
Men's Fitness Standard Proposal
By: yoyo
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