Six simple and effective fitness exercises for men

　　For men, if they want to have a good body, they must do physical exercise. So, what kind of fitness exercises are suitable for men? Walking, jogging, swimming, and cycling are good choices for men. Let’s talk about 6 simple and effective fitness exercises for men!

　　jogging

　　Jogging is the most popular aerobic metabolic exercise method in the world today. It is beneficial to maintaining good heart function, preventing heart function decline, preventing muscle atrophy, and preventing and treating coronary heart disease , hypertension, arteriosclerosis, obesity, etc., all have good effects.

　　The speed of jogging should not be too fast. It should be maintained at a uniform speed. Subjectively, it does not feel uncomfortable. Objectively, the jogging speed should be measured per minute. heart rate It is better to control it at 180 minus the age number. For example, a 60-year-old person's heart rate when jogging should be 180-60=120 beats per minute, and the exercise time should be no less than 20 minutes and no less than 4 times a week. for slow sexually transmitted diseases Patients should choose a program with low intensity and short duration. Middle-aged and elderly people and those with poor physical fitness should choose a program with low intensity and long duration. Young people and those with good physical fitness should choose a program with higher intensity and shorter duration.

　　walk

　　The results of walking exercise medicine research reveal that brisk walking is the simplest and most effective aerobic fitness exercise. exercise The reader must base his/her own healthy Depending on the situation, physical strength, age and habits, you can control the intensity yourself. The speed should generally be controlled at 100 to 130 meters per minute, and each walk should last no less than 20 minutes. It is best to walk in a place with fresh air and elegant environment before dinner or half an hour after eating every day.

　　Alternate running and walking

　　There are two ways to alternate running and walking: one is to walk first and then run, that is, walk for 1 minute and then run for 1 minute, alternating. Every 2 weeks, you can adjust the amount of exercise to increase the amount of exercise, shorten the walking time, and increase the running time. The other is to start exercising by walking, and as the body's adaptability increases, gradually transition to jogging instead of walking. The exercise time can last 20 to 30 minutes, no less than 4 times a week. Suitable for those who are new to exercise and the elderly and infirm.

　　Climb the stairs

　　Climbing stairs is an exercise that combines fitness with daily life. It is a simple, effective, easy-to-carry out, and easily adjustable fitness exercise method. It is favored by residents living in high-rise buildings in metropolitan areas around the world.

　　Climbing stairs is a more intense form of aerobic exercise. Exercisers must be in good health and generally use walking, running, multi-level leaping and jumping. Exercisers can choose an exercise method that suits them based on their physical condition and environmental conditions. Beginners should start at a slow speed and continue for 20 minutes. As physical fitness improves, gradually increase the speed or extend the duration. When your physical fitness can tolerate it for 30 to 40 minutes, you can gradually transition to running, jumping or multi-step stair climbing.

　　swim

　　Swimming fitness exercise is a whole-body exercise that utilizes the buoyancy, resistance, and friction of the human body in the water, as well as the weightlessness of the human body in the water. It is suitable for all types of people. The intensity of swimming fitness exercise is roughly similar to that of running. The heart rate per minute can be controlled at 180 minus age, then minus 10. For example, a 60-year-old person's heart rate during swimming can be controlled at 180-60-10=110 times per minute. The exercise time should be no less than 30 minutes and no less than 3 times a week.

　　Cycling

　　Cycling is as effective as jogging and swimming. In order to achieve fitness goals, exercisers must master the intensity of exercise: beginners should generally pedal 60 times per minute; for exercisers with a certain foundation, the pedaling speed can be 75 to 100 times per minute. The duration of each exercise should not be less than 30 minutes, no less than 4 times a week.

　　Four things men should pay attention to after exercising

　　1. Eating discipline

　　Fitness must be matched with diet to have corresponding effects.

　　Just after exercise is the "no food period", when eating is the most taboo. Because half an hour after exercise is the time when the body's absorption capacity is the best, if you eat at this time, you will eat whatever makes you fat, and the calories you just consumed will be replenished all at once.

　　2. Concentration comes first

　　Concentration is really important. When working out, many people don’t focus on the muscles they want to exercise or the movements they should do. Instead, they exert force where they shouldn’t and train the wrong muscles. For example, if you want to train your chest muscles, you will be distracted by training your triceps, and you will end up with a Popeye style with small breasts and overly large arms, which looks very funny. Only by concentrating on doing the right movements can you avoid sports injuries caused by incorrect posture. If you don't exercise, it will hurt your body. It's really not worth it.

　　3. Perseverance

　　Fitness is important if you persevere. As long as you don't get lazy, you will surely bear fruit. If you are a regular gym-goer, aim for one and a half to two hours at a time, three to four times a week. If you practice at home, half an hour to an hour a day is pretty good.

　　4. Breathing rhythm

　　This is the most important part of exercise. Usually you will hear two schools of thought. One is that for any movement, you should exhale when approaching the heart and inhale when leaving the heart. My personal experience is that any breathing method is fine, as long as you feel your breath is smooth!

　　Exercising can not only strengthen your body, but also keep you in a happy mood, but you should pay attention to the way you exercise and what you should pay attention to after exercise. Health experts say that insisting on healthy exercise can keep your body active and make you look younger.