Healthy exercise is good for men to let go of your sweat. Before strenuous exercise, you must do enough warm-up exercise. Exercise can help us expel toxins from our bodies. Regular exercise is beneficial to enhance our heart and lung function, and exercise can lower our blood sugar. Here I will show you the advantages of healthy exercise for men and make you sweat like rain.
Healthy exercise is correct. Men can shake your sweat to the fullest. 1 men's fitness strategy: strengthen muscle exercise at the age of 20.
For men of this age, the functions of all parts of the body are in their heyday. At this time, you can make your muscles strong and developed through intensive exercise. The exercise effect in this period can be used as a "reserve resource" for your health, which will benefit you for life. By exercising muscles, the cardiopulmonary function will be improved, the endurance level will reach the peak, the overall physical quality will be improved rapidly, and even the male characteristics will be more prominent.
It is best to do muscle exercise three times a week for about 30 minutes each time, and it is best to do it every other day. The method is to do warm-up exercises first. You can jog 10- 15 minutes and do some stretching. This is done to prevent sports injuries, because some injuries that are not serious when they are young are likely to bring big problems when they are old. Then do gravity exercises, and try to lift weights such as dumbbells and barbells. The intensity is from small to large, and the weight is from light to heavy, about 10- 12 times each time, until you feel tired, stop and rest for a few minutes. You can also choose push-ups and pull-ups. In short, we should fully exercise the chest muscles, shoulder muscles, back muscles, biceps, triceps, abdominal muscles and leg muscles, and of course, assist some aerobic exercise.
Men's fitness strategy: pay attention to flexible exercise at the age of 30
Who says women practice flexibility? Good flexibility is equally important for men. At the age of 30, the joints and bones in men will become fragile, especially those who lack exercise or have wrong exercise habits, and joint diseases will occur. In order to maintain the toughness of bones and muscles, we should strengthen the exercise in this area.
You can stretch 10- 15 minutes every day, focusing on the back, waist and legs. During work breaks, you can use the following actions: reach your toes with your hands, lift your legs on your back, and stretch your body. You can also go to the gym to learn a set of flexible movements. You can still choose most sports at this age, but if you haven't exercised for several months, you should exercise again step by step, and it is best to have a cardiopulmonary function check before exercise.
Men's Fitness Raiders: Keeping fit at 40 is the key.
When people reach middle age, they are most likely to have a big belly and lose their shape. Men over the age of 40 should adhere to moderate-intensity exercise and choose appropriate exercise, which can not only strengthen the body, but also prevent common diseases such as hypertension and cardiovascular diseases.
It is suggested that moderate-intensity exercises such as jogging, swimming and brisk walking should be carried out three times a week, and some strength exercises to prevent muscle aging, such as pushing dumbbells, should not be too heavy, but the number of exercises can be increased. At this time, we must cultivate our favorite fitness programs and stick to them to lay the foundation for fitness after old age.
Tips: Physical exercise is not a temporary thing, it needs long-term endurance to achieve the goal. Therefore, it is the most important thing for male friends who pursue bodybuilding to take time to exercise.
Healthy exercise is the best exercise for men. 2. Walking-the best exercise.
After full research, especially from the perspective of health and safety of middle-aged and elderly people and disease prevention of health care (health food), the World Health Organization issued a suggestion to the whole world in 1992: The best exercise is walking.
In fact, as early as the 1920s, Dr. White, an American cardiologist, put forward for the first time: from the perspective of evolution and biomechanics, walking is the best exercise for human beings and has special benefits for health. He creatively used walking as a rehabilitation method for patients with heart disease and myocardial infarction, and achieved good results.
Chinese medicine also has an incisive diagnosis of walking. Cao Yandong, a famous doctor in Qing Dynasty, said in Old Words: "Walking is relaxing, healthy, leisurely and full of spirit and strength."
Mastering "Three, Five and Seven" in Walking.
"Three" means walking three kilometers every day for more than 30 minutes.
"Five" means exercising more than five times a week.
"Seven" refers to the heart rate (beats per minute) after exercise plus the age of about 170, so the exercise intensity is moderate and safe. For example, if someone is 50 years old and 170-50= 120 beats/min, then when someone is exercising, his heart rate is close to 120 beats/min, but it should not exceed 120 beats/min.
The benefits of scientific movement to human health
Control weight
Scientific exercise consumes more calories, which can reduce body fat and achieve the goal of weight control. In addition, scientific exercise to strengthen muscle exercise can replace fat, which can not only improve and maintain people's physical fitness, but also help prevent diabetes. The latest data shows that 60 minutes of moderate-intensity exercise every day can control your weight, and 90 minutes of moderate-intensity exercise every day can lose weight.
Improve mental health.
Scientific exercise has the same effect on improving mental health as psychotherapy and medication.
What is the problem of healthy exercise, the above introduction has been very comprehensive. Only regular healthy exercise can keep the body in a relatively healthy state. If the exercise mode you choose is unhealthy, it will not be very helpful to your body, and sometimes it may cause some unnecessary harm to your body.