1, Rhapsody in July should be guarded against three major points.
The first weakness: puffiness
Forty-year-old men have more puffiness because they have more entertainment and less exercise, and the most concentrated problem is in the waist and abdomen. You can do a self-test by hand and grasp the fat in the waist and abdomen. I'm all flaccid. Obviously, these are all fat. The occurrence of edema shows that people's basal metabolic rate has decreased, and such people are prone to shortness of breath, physical weakness, lack of exercise, or panting after a little movement.
For fitness: 40% aerobic exercise +60% muscle training.
In the whole training time, aerobic exercise accounts for 40% of the total training time, such as jogging for 40 minutes first, and then cooperating with muscle training, such as sit-ups and push-ups. If you can't do standard push-ups at first, you can start with kneeling push-ups (that is, knees). In addition, you can also do some side leg lifting and weight-bearing side pull training.
The second weakness: "three highs"
Forty-year-old men are prone to "three highs" (hypertension, hyperlipidemia and hyperglycemia). People with "three highs" are prone to dizziness at ordinary times, and it is difficult to concentrate at work and their movements are uncoordinated.
For fitness methods: 60% aerobic exercise +40% light weight equipment training.
First of all, pay attention to diet, reduce entertainment and eat more light food. In sports, aerobic exercise accounts for 60% of the total exercise time, and then combined with light weight and multiple instrument trainings. The so-called light weight equipment training, 50% of the maximum weight you can bear, 20 times is 1 group.
The third weakness: emaciation
Don't think that the thinner the better, in fact, thinness also means unhealthy body. Several 40-year-old men are troubled by their thin bodies. People of this size are prone to depression, poor sleep quality, feeling mental stress, and people are more prone to fatigue.
For fitness methods: 30% aerobic exercise +70% equipment training.
Effective exercise can make people have an appetite and feel better, and of course it is good for sleep. In the specific fitness plan of "changing lean body shape", aerobic exercise only accounts for 30%, and muscle-building equipment training accounts for 70%. The so-called muscle strengthening training should be 60%~70% of the maximum weight you can bear, and the frequency of each group is about 10.
These are the three main points about the health of middle-aged men introduced by Bian Xiao. You got it? So what are the dietary suggestions for men?
2. How to eat after forty?
1, eat foods containing multivitamins-
Vitamin A: Vitamin A helps to improve people's immunity, prevent cancer and protect people's eyesight. An adult man needs to take 1000 micrograms of vitamin A every day, but excessive intake is harmful to his health. Foods containing more vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, cantaloupes and so on.
Vitamin B6: Vitamin B6 helps to improve people's immunity and can prevent skin cancer, bladder cancer and kidney calculi. Men need 2 mg of vitamin B6 every day, which is equivalent to the content of two big bananas. Foods rich in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados and bananas.
Vitamin C: The main function of vitamin C is to improve people's immunity, prevent cancer, heart disease, stroke and cataract, protect teeth and gums, help wounds heal, fight asthma and treat male infertility.
In addition, insisting on taking vitamin C can play a role in delaying aging. The foods with the highest vitamin C content are broccoli, green peppers, oranges, grape juice and tomatoes.
American experts believe that the optimal dose of vitamin C per person per day should be 200-300 mg, with a minimum of 60 micrograms. Half a glass of fresh orange juice can meet the minimum amount of vitamin C per person per day. In addition, drinking half a glass of orange juice every day can prevent colds. People who smoke should eat more vitamin C.
Vitamin E: The main function of vitamin E is to remove the garbage in the body and prevent cataracts. Almonds and peanuts are rich in vitamin E, but it is difficult for people to get enough vitamin E from these foods. Therefore, it is recommended that men take 10 microgram of vitamin E every day.
2. Eat foods containing chromium, magnesium and zinc.
Eat a certain amount of chromium: chromium helps to promote cholesterol metabolism and enhance the endurance of the body. In addition, under certain physical conditions, it can also promote the formation of muscles and avoid excess fat.
Middle-aged men need at least 50 micrograms of chromium every day, while those active men need 100-200 micrograms every day. It is difficult to get such a dose of chromium from food, so it is recommended that men take pharmaceutical preparations containing chromium (such as vitamins and minerals) or drink beer.
Foods containing magnesium: Magnesium helps to regulate human heart activity, lower blood pressure, prevent heart disease and improve male fertility. It is recommended that men eat 2 bowls of oatmeal with milk for breakfast. 1 banana. Foods containing more magnesium include soybeans, baked potatoes, walnuts, oatmeal, macaroni, leafy vegetables and seafood.
Zinc-containing food: zinc can ensure men's sexual ability and treat impotence. In addition, it also helps to improve the body's disease resistance. It is recommended that men take 15 micrograms of zinc every day.
This dose is for men who do a lot of exercise. Under normal circumstances, men only need to take 2/3 of this dose. However, the daily intake of zinc should not exceed 15 micrograms, because excessive use of zinc will affect the role of other minerals in the human body. 120g lean meat contains 735 micrograms of zinc. In addition, the zinc content in turkey, seafood and soybeans is also high.
Eat more foods rich in fiber: the main function of plant fiber is to accelerate intestinal peristalsis, reduce cholesterol and some bile salts, and reduce glucose and fatty acids in the blood.
It can lower blood pressure, reduce the incidence of coronary atherosclerosis, heart disease and diabetes, and eliminate some carcinogens to avoid rectal cancer.
People will feel full after eating food rich in plant fiber, and they don't have to worry about accumulating excess calories, so they also have the effect of losing weight. It is recommended that men eat 18-20g plant fiber every meal.
The main foods rich in plant fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower and celery.
Summary: The above is mainly about some health care for 40-year-old men, mainly about some points that need to be paid attention to in health and diet suggestions. I hope that men of this age should pay attention to correct health care.
3. Ways for men to maintain their health
1, commonly used razor, 5 and a half years younger.
According to relevant surveys, men who shave look 5.5 years younger than men who don't shave. Dermatologists say that shaving will stimulate the production of collagen on the face and make the skin smoother.
Men who shave look 5.5 years younger than men who don't shave.
2. Sleep more, your face is not old.
Long-term lack of sleep will accelerate facial aging, because rapid eye rotation during sleep can exercise the muscles around the eyes, and the muscles around the eyes will shrink, leaving dark circles.
3. Regular exercise, young 10 years old.
A new study shows that three hours of high-intensity exercise every week can make people feel young 10 years old.
4. Oral hygiene makes the brain smarter
A new study involving 6693 adults in Britain shows that the intelligence of patients with dental diseases is significantly lower than that of people with healthy teeth. The reason is that gum bleeding and other problems will lead to more serious inflammation in the body and cause brain damage. Brush your teeth regularly, floss your teeth and keep your mouth clean, so that your brain can be more sensitive.
5. Slow heartbeat and long life.
If you want to stay young, you must have a strong heart that can make blood flow effectively. Cardiopulmonary hematology experts say that the average life expectancy of a person is 3 billion heartbeats, and if the heartbeat can be slowed down, the life expectancy can be extended.
6. Fat, 10 years old
A study found that for every 5 points increase in men's body mass index (BMI) (equivalent to an increase of about 13.5 kg), their testosterone level will drop to the level of "aging 10 years old".
7. Train the brain, young 15 years old.
Doing brain training problems such as "brain teasers" can make 45-year-old people gain the brain vitality and memory ability of 30-year-old people.
8. Drink a glass of wine every day and live to be 85 years old
A new study involving 6000 patients shows that drinking a small amount of alcohol (no more than 3 cups) every day can increase the chance of life expectancy to 85 years by 97%.
9. Adequate sleep leads to the longest life.
A new 22-year study involving 2 1268 adults found that the risk of premature death of men who slept less than 7 hours a night increased by 26%, but the risk of premature death of men who slept more than 8 hours also increased by 24%.
10. Vitamin A, except eye lines.
With the increase of age, the process of cell circulation slows down obviously, and the skin lacks collagen. This is most obvious in the thinnest part of human skin, which is only 0.02 mm thick. New research has found that vitamin A helps to produce new collagen and has a good wrinkle removal effect.
1 1. Planting flowers and grass is good for longevity.
Some experts have found that farmers are twice as likely to live to 100 as urban residents. It is helpful for men to plant flowers, grass and do farm work properly, and it is helpful for longevity.
12. Playing golf regularly can prolong your life span by 5 years.
A study shows that the death rate of golfers is 40% lower than that of their peers, because they have to stay outdoors for several hours and walk four miles every time they play, which increases social opportunities and helps relieve stress, so they can prolong their life span by five years.
13. Eat more spinach and grow muscles.
Eat more spinach and grow muscles.
Men are muscular and look younger. The secret of Popeye's strength is based on the fact that eating spinach can really promote protein synthesis and help muscle growth. In addition, eating spinach can also prevent osteoporosis.
14. Short hair and youthful appearance
When men reach middle age, hair loss becomes more and more obvious. In the early stage of hair loss, shaving a flat head will make people look thicker and younger, but long hair is easy to expose the scalp.