Hello, I'm a fitness cat teacher!
1. Why do 40+ men start fitness?
According to the 2008 American Physical Exercise Guide, proper exercise and fitness every week, especially resistance training, can increase muscle content, improve hormone secretion, delay aging and improve physical fitness.
Second, the benefits of resistance training are really amazing with the growth of age.
If you want to delay aging and stay young and energetic in your 40 s, 50 s, 60 s or even longer, then science has proved time and time again that weight-bearing resistance exercise is very important.
Resistance strength training can improve brain function, health, metabolism, blood sugar control, increase muscle content, slow down aging, and make life reach the best state.
Three, resistance training 10 golden rule:
Avoid injury in training: incorporate more changes in training to make the recovery time longer; Reduce the frequency of spine load: A day of intensive exercise on the back can be divided into a good method, which can make the muscles of the back rest and recover.
For example, when doing hard pull training, do a group of hard pulls first, then do a group of horizontal rope rowing, and then do a group of hard pulls alternately.
Pay attention to core stability training: 40+ men should do more functional training of core stability when doing strength training, such as squatting on one leg and stable bench press. Do stability strength training in a controllable and unstable environment with rich proprioception.
Pay attention to warm-up and stretching: with the increase of age, the secretion of joint synovial fluid will decrease, and the warm-up time of the body will increase, so it is necessary to spend 10 to 15 minutes on mobility and flexibility before strength training every day to avoid being injured in strength training.
What strength training is suitable for 4.40+ male muscle training?
According to scientific research data, resistance training is extremely beneficial to the physical health, brain function, activity ability, muscle quality and strength and overall health of middle-aged and elderly people.
So which strength resistance training is suitable for 40+ men to train?
(1) give priority to compound movements: give priority to multi-joint and multi-muscle training, which can increase the overall muscle and strength.
(2) Leg training must be carried out: "Legs will decline before people get old", which shows that leg training is very important for anti-aging.
(3) Pay attention to hip training: Hip weakness is the main supporting part of the human body, which will lead to waist and knee compensation and damage the back and knees.
(d) It is necessary to train the shoulder deltoid muscle with a small weight: the shoulder muscle is fragile, but it is also very important. Basically, shoulder muscles are used in training movements in other parts of the body.
Number one: You need a 40-year-old man right away. How to keep fit is a very sensible topic. A man close to 40 years old is walking at the peak and trough of his life, and his career needs hard work, especially his important family position. When you grow up, you need parents to take care of you, and you have to complete the mission of cultivating children's growth. A 40-year-old man is more confident. He must be healthy, strong and radiant to meet the daily challenges.
Item 2: As we all know ... "Life goes on and sports go on". A 40-year-old man should have good physical fitness, and fitness exercise is very important;
① Fitness: Exercise includes aerobic exercise and anaerobic exercise, such as running, walking, mountain climbing, cycling, swimming, jumping in place, belly rolling, flat support, squatting, punching in the gym and so on. , fitness time ... 65438+ 0 hours each time, 5- 16 times a week, exercise time squeezed out (using debris time)
② Fitness exercise: For example, running is an easy exercise. Put on the right shoes and clothes and go running in familiar places. In the process of running step by step, the sweat of exercise oozes from the inside out, sweating like rain, constantly consuming excess calories in the body, getting rid of fat accumulated all over the body, losing bloated fat and loose skin, and gradually becoming tight and stylish through fitness exercise.
③ A 40-year-old man's physical fitness is getting better and better through fitness exercise, which drives away the sub-health in his body ... for example, fat is gone, blood fat is high, ... all sub-health symptoms are changing, and fitness exercise is the best prescription to regulate his health!
Item 3: A 40-year-old man ... When fitness exercise becomes a daily habit and the spirit of self-discipline is extended, he insists on fitness exercise. With the increase of exercise, time is the best witness for a 40-year-old man. He can dress fashionably, take off his clothes, eat meat ... and be handsome and charming! Is a solid mountain, protect the people you love and live a happy life!
Therefore, no matter how old you are, it's not too late as long as you officially start to exercise, and it's a new beginning for you.
As for how to keep fit, at the age of 40, all aspects of physical function have declined. If you don't have any sports foundation before, you can start with walking and jogging. On the one hand, let the body slowly adapt to the rhythm of exercise, on the other hand, exercise cardiopulmonary ability and enhance physical strength.
My suggestion is that anaerobic exercise can start with standard push-ups and self-weight squats. If you can go to the gym, you can start with the fixed equipment in the gym, not too heavy in the early stage, first find the feeling of exercise and let your body adapt.
After getting used to it, you can increase your weight and exercise your muscles in the order of chest, shoulders, back and legs. Many friends may say that they are 40 years old and must be very fat. It is suggested to do aerobic exercise first, but my suggestion is to do more anaerobic exercise and less aerobic exercise. You can do a certain amount of aerobic exercise in the early stage, but with the accumulation of experience, do as much anaerobic exercise as possible in the later stage.
Because I am 40 years old, I have lost a lot of muscles, and I have been losing muscles. The reason why people get old, all kinds of functions decline and immunity is low is because muscle loss is too high. So for the elderly, my suggestion is to exercise more strength and then increase the muscle content of the body.
When the muscle content of the body goes up, the metabolic rate will increase, and the functions of various organs of our body will also increase. Simply put, if your body's muscle content goes up, it will be of great help to your anti-aging. This is a lot of bodybuilders in their forties and fifties, even bodybuilders in their sixties and seventies. I don't know whether to call him brother, uncle or grandfather. Because you can't guess his age.
Now a 40-year-old man should still be young, so it is ok to do more exercise. For example, it is ok to go to the gym to practice muscles and shape physical beauty.
If the beer belly has come out, take the time to practice it first. Living long and short with a belt is a common experience!
If you already have basic diseases such as' three highs', you should pay attention to exercise at this time. Don't blindly exercise a lot. Aerobic exercise, such as walking, aerobics, square dancing, playing Tai Ji Chuan and practicing Qigong, are all good choices.
Exercise should be persistent, not fishing for three days and drying the net for two days, otherwise exercise will not have the ideal effect.
Keep a good mood, don't be depressed because of illness, forget about illness, and live an optimistic life, which is more conducive to the improvement of your body.
Have a regular life, don't smoke, drink less, have reasonable nutrition, and be suitable for your own exercise. I believe your health level will definitely improve.
If you are fat, you should lose weight first to improve your health.
It is suggested that aerobic exercise should be combined with equipment training. Aerobic exercise includes jogging, brisk walking, swimming and cycling for 30 minutes three times a week. Equipment training can be placed 30 to 40 minutes before aerobic exercise, which can improve lean body mass, basal metabolism and make you look more energetic.
At the age of forty, people's health is not as good as before, and various functions begin to decline gradually, such as slow metabolism, decreased bone density, less muscle, and a series of physical indicators begin to be abnormal. All my friends around me have fatty liver, mild hypertension and hyperglycemia. Really "three highs", there are more and more people in their forties. Mainly the improvement of living conditions, high-calorie and high-fat food, going out to drive, always sitting in the company, lying in bed at home, accelerating physical exercise is not as good as before. But you don't have to worry too much. Regular exercise can improve these physical problems. It is especially important to go to the gym at the age of 40. First, it can improve obesity caused by high fever and high fat, keep fit and stay away from the three highs. Second, proper exercise can reduce the pressure brought by life, let yourself relax, and then work and study better. Third, exercise can keep all the functions of the body in good condition and delay sadness. So how should a forty-year-old man keep fit? Get used to doing some aerobic exercise, proportional running, brisk walking, plus some strength training, squats, and other favorite sports. Try to stick to it in moderation. According to your physical condition, in order to achieve your preset goals, it is important to stick to it. A 40-year-old man cheers for himself! !
Although fitness is good for the body, improper exercise will also cause certain harm to the body. Therefore, men after the age of 40 should pay more attention to the common laws of fitness.
First of all, don't underestimate your sports ability, you can do a high-intensity exercise appropriately. Don't think that after 40 years old, your athletic ability will plummet. The study found that men's athletic ability is between 50 and 75 years old, which will only decrease by 3.4% every year. Therefore, don't be afraid of high-intensity sports such as basketball and football. Appropriate participation can not only enhance physical fitness, but also help to reduce stress and relax.
Choose the way that makes you comfortable. If you often have some physical discomfort while playing a certain sport, it means that you are not suitable for this sport.
Adjust the speed and give priority to interval training. For example, walking can be combined with fast walking, slow walking and jogging during exercise, which will help you consume more calories in a short time and eliminate beer belly.
Just started exercising, don't ask too fast. If you have no exercise habits before, you can start with the simplest walking. Increase the amount of exercise after forming a habit. People in their forties should fully warm up no matter how experienced they are.
Exercises to enhance strength, flexibility and balance. With the increase of age, human organs are aging. Therefore, aerobic exercise should be carried out for 30 minutes every day, but the strength, flexibility and balance should be appropriately increased.
Diversification of sports. Doing the same exercise every day is easy to get bored and hurt, especially for men over 40 years old. Therefore, it is suggested to carry out cross exercises, such as the combination of running and cycling, swimming and strength equipment exercises.
Exercise with everyone. It is important to get the support of family and friends. Let's encourage each other and train together.
Pay attention to old injuries. Exercise must pay attention to old injuries. If your knee is injured, running is not the best choice.
Having said that, to sum up, even the usual exercise methods should be paid attention to during exercise. Male friends must pay attention to reasonable exercise on weekdays if they want to make themselves healthier.
Four words step by step.
40-year-old people are not as physically functional as young people. If you don't exercise regularly before, all the functions of your body will drop a lot. At this time, you should learn scientific exercise methods to avoid physical injury caused by unscientific fitness methods.
The good news is that even people who start exercising at the age of 40 will never be in bad shape as long as they can bear hardships. Even a 60-year-old woman can improve hunchback and lumbar disc herniation through fitness. Therefore, everyone should keep an optimistic attitude and actively go to fitness.
For those who start to exercise at the age of 40, my advice is step by step.
First, in terms of warm-up exercises, it is mainly to adapt.
Many newcomers who go to the park to practice running set themselves small goals from the beginning, such as running 3 kilometers in 15 minutes today; 1 minute skipping rope 180 times and so on. For newcomers, these exercises may be a bit intense, and the final result may be that they can't persist and want to give up.
Give some suggestions: don't drive to work, ride a bike instead; Go shopping in nearby shopping malls and choose to walk; When you get off work, choose to get off early and walk more. Don't underestimate these exercises, they will soon improve your physical fitness.
Second, stretch more to increase flexibility.
For older athletes, flexibility is the most important, followed by strength and physical fitness. Without flexibility, many simple turns can't be done, let alone fitness.
Third, practice strength.
Before practicing strength, you should have passed the warm-up and flexibility training, so that your physical quality has reached a good state.
So now we must carry out strength training. After forty years old, muscle content will decay faster than when you were young. Strength training can maintain muscles and ensure physical fitness. In addition, strength training helps to prevent osteoporosis.
Summary: For the 40-year-old who just started fitness, don't rush for success, start with basic physical training and flexible stretching, and then choose to do high-intensity and heavy-weight strength training after the body adapts, so that you can achieve your initial fitness goals.
After the age of 30, the thing about fitness is perseverance, which is bound to pay off.