There is also the subject's question: Is it useful to exercise in your forties (that is, in your thirties)?
Not to mention the definition of the United Nations. In ancient China, men in their thirties and forties were called "prime of life". Compared with ancient people, modern people eat well and live well, and their average life expectancy is over 70 years. Is it meaningful to say that you are too old to exercise in your thirties and forties?
Although with the growth of age, physical function will gradually decline. But no one can deny that proper exercise can delay aging and improve physical fitness!
Even people in their twenties who are too lazy to stay up late and have fun are in poor health, far less than some retired grandfathers (Baidu "Tiantan Grandpa" knows).
At the beginning, you may just walk and run to improve yourself a little, and then practice squat push-ups to better pull-ups and stretch flexibility. This intensity is enough to improve your body function and keep healthy.
In the final analysis, whether people are old or not depends on their mentality. If you are not old, you will always be young and strong!
We are used to presenting evidence and cases:
After reading foreign countries, let's talk about our domestic examples:
At the age of 70, Shen Huabu began to enter this gym located in Zhongshan No.8 Road, Liwan District, Guangzhou, and practiced for 20 years.
Now he is over ninety years old, and he still clocks in every day.
In the gym, Shen Hua looks very brave. He plays well in both parallel bars and pull-ups. Although it was a bit difficult to do pull-ups, Shen Hua persisted in completing 10 standard movements. Shen Hua said with a smile that if it was last year, he would have earned at least 20 yuan. He said modestly that with the growth of age, physical fitness will inevitably deteriorate. "But I don't think it's necessary to put too much pressure on myself. Do less if you can't do it. Don't force it. After all, fitness is to keep fit, not to compete with others. " When he spoke, he was gentle and full of gas. He is satisfied with his physical condition. "At my age, many people even have difficulty walking. Now I can run and jump. "
Don't say how old you are, as long as you are willing to start, it is never too late. If you are looking for an excuse to give yourself a way out, you are 20 years old.
It's time for people to encourage themselves when they reach middle age. Time goes by and waits for no one.
Forty people's exercise is not only useful, but also very, very beneficial! ! The benefits are as follows:
1, physical indicators are normal, far from the three highs.
2, the physiological age is lower than the actual age.
3. Full of energy and good mental state
You can control your life without being controlled by it.
one
First of all, exercise is not divided into morning and evening. The sooner you exercise, the greater the benefits in the future. It may not be easy to insist at first, but exercise can be regarded as an investment in yourself, or the cultivation of a behavior habit, which will continue in the later life.
So why do people in their forties need more exercise? Because the social responsibility (company, family) that people need to bear at the age of forty is extremely arduous and challenging, and at the same time, the inevitable physical function begins to decline, so it takes time to start exercising.
two
So, what benefits does sports meet bring to people of forty? Personally, I think from two aspects:
Physical and mental level and physical level
Physical and mental level: 40 years old plays an important role in the company and family, but the greater the responsibility, the greater the pressure. Pressure from all sides needs a good way to release or divert pressure, and exercise can play a good role in releasing pressure or diverting attention.
Physical level: at the age of 40, the function of the body has begun to decline, and the energy is no longer as abundant as before. If you don't pay attention to yourself, you have become a greasy and obscene middle-aged man, and exercise can put an end to the above situation. Through exercise, you can control your weight within a reasonable range. Although your energy can't be improved much, at least you can maintain a relatively abundant state.
For women, it is an inevitable fact that they will gradually go into menopause at the age of 45, but early exercise can not only delay the aging of muscles, but also improve the density and hardness of calcium in bones, which can help them delay the arrival of menopause and avoid the occurrence of menopausal syndrome.
Remarks: The same 63-year-old, one has exercise habits and the other has no exercise habits.
I have also taken many students who are 50+ nearly 60 years old, because they look much younger than their peers after long-term exercise, and they can also run marathons and play triathlons with their children.
When I go to the hospital for a physical examination every year, my physical data are much younger than my actual data, and my physical age is much lower than my actual age. These are not all the benefits of sports.
Remarks: How enviable is the mental outlook of Mr. Wang Shi, a student of 60+.
Of course it works, and it works quickly.
Generally speaking, a person's physical fitness improves rapidly during adolescence. After puberty, about 25 -28 years old can generally be called the peak period. At this time, your body index has almost increased to the extreme, and then it is in a slow decline period. There is still room to increase the intensity of exercise at this time. Of course. It varies from person to person. Jordan was still at his peak at the age of 37.
The above description is aimed at the natural change of constitution. In fact, the human body's adaptability is very strong, and it is another matter if you participate in sports systematically.
Recently, the 50-year-old fitness goddess circulating on the Internet looks like a young woman with slim figure, tight muscles and smooth skin. Liu Yelin, a 50-year-old fitness goddess, comes from Xinyang, Henan. She learned to swim when she was 30 years old, and she has been fond of fitness ever since. Not only learn swimming, but also winter swimming, bungee jumping, rock climbing, boating and depth. There are many kinds, which have been going on for almost 20 years. Most people don't have that much perseverance, but after you see his figure, you will think it is worthwhile for her to do so.
Not long ago, two 67-year-old people who blew up their circle of friends were compared. One is an ordinary old man, and the other is Yang Xinmin, an evergreen tree in the health field. Their mental state and body shape are completely different age groups. Yang Xinmin is the Asian bodybuilding champion. He runs for an hour every morning, and conducts equipment training in the morning and afternoon. Every training class, he has to lift dozens of tons.
So, how do middle-aged people who have no sports experience start exercising? The suggestions are as follows:
1. Aerobic exercise: Cardiopulmonary function is the foundation of physical fitness and the first prerequisite for maintaining good health. It is recommended to run 5-6 times a week for about 20 minutes each time, warm up before running and stretch after running. If you can't run down continuously, you should combine running and gradually increase the intensity until you can run for 5 kilometers continuously. This is a stage.
2. Auxiliary equipment training: Both men and women, especially men, need to strengthen muscle segments, which can curb muscle loss and shape a good body shape. It is suggested to combine with running, or use unarmed strength training after running, or exercise in the gym 2-3 times a week under more favorable conditions.
3. Pay attention to flexibility training: the flexibility of middle-aged people is not as good as before, which limits many sports performances and even leads to inconvenience in daily life. It is recommended that you spend 10-20 minutes after each exercise to stretch your whole body muscles seriously.
4. Diet: Beginners often don't know the importance of diet, and only exercise will have a slow effect. It is suggested to drink half a cup of warm water before running in the morning, eat breakfast in time after running in the morning, and supplement some foods rich in protein after training in the gym. Conducive to physical recovery. You can gradually gain more nutritional knowledge in the process of fitness.
46 years old! Fitness for 5 years, now part-time spinning instructor! Equipment training 5 times a week, 20 minutes of aerobic exercise every day! Great health! Boys in their twenties can't compare with me.
Uncle is 73 years old, and he doesn't exercise much. It is difficult to lose fat.
Stick to it for one year and see the effect. I just turned forty this year.
I was born in 1974, and I like running.
I am 40 years old this year, and I think men should have an overhaul every 10 years. At the age of 30, my waistline was close to 2' 8 because of entertainment and drinking. I spent three years swimming three times a week and lost three inches.
After that, due to work reasons, it was only intermittent exercise. Although it was not fat, the body fat rate increased significantly, and all aspects of function declined.
So I began to change my lifestyle last year, insisting on three exercises and one rest, until now … I feel that my mental health has improved … my body fat has reached about 14, and my pants have been put on 10 years ago … and I have a lot of pants at once …
I suggest you watch less mobile TV and exercise more. It's never too late to start fitness at the age of 40 …
The first is the way to lose fat, the second is the way of 65438+ 10 this year, and the last is the way to gain weight recently (because the fat will also increase during the process of gaining muscle, the fat will be reduced after a while).
Fitness is a form of exercise. If you like muscle lines and latitudes, you can iron them. 40 years old is not too late.
If you want to lose weight and fat, you can swim without getting hurt, but you don't have to stop for 2 kilometers every time to be effective, and your diet must be controlled. Don't eat too much just because you are hungry after swimming, it will become a big shot.
If you can't keep up with your physical strength and have no foundation in sports, you can consider walking fast and yoga, both of which are good choices. Your muscles are one inch long and have a life span of ten years. The old saying remains the same.
Of course, in the end, it's a long story. How to eat healthily is the most important thing. You can pay more attention to what is a healthy diet. I won't go into details here, hehe.
52-year-old likes sports, don't say anything useful and useless.