1, do not eat or eat less sweets.
Sweet food can easily lead men to get fat, and it is easier to get some diseases after getting fat. In addition, sweets can easily cause symptoms such as high blood pressure, tooth damage and digestive system diseases. Therefore, men after the age of 30 do not eat or eat less sweets.
2. Eat some high-density lipoprotein foods properly.
High density lipoprotein (HDL) is called a blood vessel wall cleaner. Therefore, men over the age of 30 can avoid the symptoms of arteriosclerosis to some extent by eating more lipoprotein foods.
3. Eat on time and in moderation
Men after the age of 30 must eat on time and in moderation to replenish their physical strength and avoid various diseases caused by unreasonable eating habits.
4. Regular physical examination.
After the age of 30, the health of men began to decline. Regular physical examination every year can help you find unhealthy conditions as soon as possible, and prevent, diagnose and treat diseases as soon as possible.
5, regular aerobic exercise
Regular aerobic exercise can promote men to keep healthy, enhance human resistance and prevent diseases from invading the body easily. In addition, you can keep a good mood.
6. Smokers should give up smoking
It is an unchangeable fact that smoking is harmful to health. Smoking is harmful not only to you, but also to your family. It's good for you to stay healthy after 30 years old and give up smoking.
7, nothing to find something casual and elegant to do.
After the age of 30, men may face a situation of old age and small age, and their psychological pressure may increase. At this time, they can cultivate flowers and practice calligraphy, which is helpful to cultivate self-cultivation and relieve stress.
What nutrition does a 30-year-old man need to supplement?
1, vitamin B6 supplement
Vitamin B6 helps to improve people's immunity and can effectively prevent many diseases. Men need about 2mg of vitamin B6 every day, which can be obtained from chicken, liver, potatoes, pears and other foods.
2, rich in vitamin E.
Vitamin E can delay aging, avoid sexual decline, and prevent atherosclerosis and coronary heart disease. Rice germ, egg yolk, vegetable oil, chicken, peanuts and sesame are all rich in vitamin E.
3. Calcium supplementation helps to stabilize mood.
Calcium is an important element in human body. It is not only the main component of bones and teeth, but also has the function of stabilizing emotions. For people who are emotionally unstable and often lose their temper, they can eat more dairy products such as milk, yogurt and cheese, as well as foods with high calcium content such as dried fish and bone soup.
4. protein should be suitable
Although protein has a significant effect on muscle growth, don't blindly supplement protein, especially when you are tired. Because the acidic substances in the human body accumulate at this time, the meat is acidic, which will only aggravate fatigue. It is recommended to eat more vegetables and aquatic products when you are tired.
30-year-old male fitness program
Stage 1: 1-4 weeks
Exercise frequency: 2-3 times/week (rest every other day).
Exercise time: 30-40 minutes each time.
Exercise intensity: heart rate during exercise: per minute 1 10- 140 times.
Sports content:
(1) jog at low intensity for 5 minutes. At the beginning of jogging, do some slight activities in the joints such as head and neck, shoulders, waist, hips and knees.
(2) Low-intensity jogging and slightly high-intensity running alternate. You can jog for 4 minutes, then run for 50 seconds and rotate for 20 minutes.
(3) Push-ups: 2-3 groups, 6 times in the first group, 8 times in the second group and 10 times in the third group, with an interval of 1-3 minutes between groups.
(4) Relax and walk slowly for 5 minutes, and do some joint activities such as head and neck, shoulders, waist, hips and knees at the end of relaxing and walking slowly.
The second stage: 2-8 weeks
Exercise frequency: 3-4 times/week (rest every other day).
Exercise time: 35-45 minutes each time.
Exercise intensity: heart rate during exercise: per minute 1 15- 145 times.
Sports content:
(1) jog at low intensity for 5 minutes. At the beginning of jogging, do some slight activities in the joints such as head and neck, shoulders, waist, hips and knees.
(2) Low-intensity jogging and slightly higher-intensity running alternate for 30 minutes. Jogging for 5 minutes and running 1 minute can be used alternately, and one * * * rotates 5 times.
(3) Push-ups: 3 groups, the first group 6 times, the second group 8 times, the third group 12 times, the interval between groups 1-3 minutes.
(4) Relax and walk slowly for 5 minutes, and do some joint activities such as head and neck, shoulders, waist, hips and knees at the end of relaxing and walking slowly.
Stage 3: 9- 12 weeks.
Exercise frequency: 4-5 times/week (you can exercise for two days and take a day off).
Exercise time: 50-60 minutes each time.
Exercise intensity: heart rate during exercise: per minute 1 15- 150 times.
Sports content:
(1) jog at low intensity for 5 minutes. At the beginning of jogging, do some slight activities in the joints such as head and neck, shoulders, waist, hips and knees.
(2) Low-intensity jogging and slightly higher-intensity running alternate for 40 minutes. You can jog for 5 minutes, then run 1 min for 20 seconds, and rotate in turn, one by one, 6-7 times.
(3) Push-ups: 3 groups, the first group 6 times, the second group 10 times, the third group 14 times, and the interval between groups 1-3 minutes.
(4) Relax and walk slowly for 5 minutes, and do some joint activities such as head and neck, shoulders, waist, hips and knees at the end of relaxing and walking slowly.