The most important thing is to distinguish between the situation, three cases of gradual progression of the first case: low-intensity aerobic exercise suitable for novice and weak, the goal is to improve physical fitness, healthier currently middle-aged men are facing the most common health problems are overweight and obesity, the most suitable for the average person to lose weight in the form of exercise is the "long-term low-intensity aerobic exercise "Jogging, jogging, jogging, jogging. Jogging, cycling, spinning, aerobics, combat, elliptical machines, stair climbers, rowing machines, yoga, Pilates and so on we see every day, can
50-year-old menFirst lose fat and then gain muscle, more suitable for men in the age group of 50 years. If your body fat rate exceeds the standard, the body fat people, you need to do more aerobic exercise to improve calorie consumption, promote the body fat rate down, in order to let the body slowly thin down. There is no fitness foundation, you can start with low-intensity exercise, such as walking, jogging, aerobics, square dance, Tai Chi are good fitness programs,Keep more than 4 times a week the frequency of exercise, you can gradually strengthen cardiorespiratory fitness, improve your physical endurance, athleticism will be gradually strengthened.
Stick to fitness for more than 3 months, your figure will be obviously thinned down, the waistline will also be obviously thin a circle. At this time, you can according to their own state, gradually increase the intensity of exercise , choose to burn fat more efficient exercise, or add strength training to improve the efficiency of fat-burning shaping, carving a more beautiful body curve. Strength training can start from the free apparatus, choose the compound action to exercise, mainly for the body's large muscle group training, so that the large muscle group to drive the development of small muscle group, improve the efficiency of muscle building, so that you shape a strong muscle body.
The strengthening of physical fitnessIt can be said that for the average male, the growth of age also represents the continuous weakening of your various bodily functions, including your muscles and body shape, like a lot of men when they are young may have a height of 1.7, but when the age of the body to the later, but only 1.65 meters tall, in fact, is because of the lack of exercise for a long time, the bone shrinkage, the muscle content of the reduction caused by the natural aging of the body, the body's natural decline. The natural aging of the body is a normal thing, but we can make the aging process slow down through fitness training.
Long-term muscle building training, not only can enhance your muscle content and increase the density of bone, but also improve the body's basal metabolic rate , so that your physical fitness, of course, need to pay attention to, middle-aged and elderly people to muscle building training, to be slow, can not be and young people, as the same as the large intensity training non-stop, that Instead, it will damage the health of the body.
We fitness, the first to put safety in the first place, we all know that people over the middle age will appear some chronic diseases, so that their muscle degeneration,caused by activity dysfunction, fitness, if you do not pay attention to it, it will lead to danger, so regularly to hospitals to do a physical examination, and always supervise their own health situation. In short, 50 years old began to fitness, you can gain muscle, but there is a process, as long as you adhere to the effect of muscle gain will improve very quickly.