Fitness essentials for men born in their 40s

1． Choose what's comfortable for you: If you're new to exercise, join a junior fitness club. If you're used to high-intensity exercise, it's best to work out with peers who are at a similar level to you.

2. Find the right fitness activity: Don’t force yourself to do exercise you don’t like or that isn’t appropriate for your age.

3． Fitness is more than just aerobic exercise: as we age, so do our organs. Therefore, 30 minutes of aerobic cardiopulmonary exercise should be performed every day, but strength, flexibility and balance should be appropriately increased. exercise。

4. Don’t start training too quickly: haste leads to less speed when it comes to fitness training. People who have not exercised for many years can start with the simplest walk after meals. After forming a habit, increase the amount of exercise. No matter how experienced people in their 40s are, it is very necessary to warm up fully.

5. Diversify exercise: Doing the same exercise every day is easy to get bored and get injured. It is recommended to carry out cross training, for example, running and cycling, running and swimming, etc.

6． Make fitness a priority, no excuses: Treat fitness like any other important thing in your life. Once you make a fitness plan, implement it without hesitation. Never use time, children or other things as excuses to delay or stop the fitness plan.

7. Don’t underestimate yourself: don’t think that your athletic performance will inevitably “drop off” after you reach your 40s. The study found that among athletes aged 50 to 75, their performance dropped by only 3.4% per year. Higher athletic performance can still be achieved at the age of 80.

8. Adjust speed and interval training: Adding fast walking and slow walking to rest interval training in daily walking can help burn more calories in the body in a shorter period of time.

9. Work out with everyone: It’s important to have the support of family and friends. Encourage each other and train together for better results.

10． Pay attention to old injuries: Be sure to pay attention to old injuries when exercising. If you have ever injured your knees, running may not be the best option.

11. Don’t let your weight bother you: Many people start working out with the only thought of losing weight. When weight loss results are not satisfactory, some people become discouraged and even stop exercising. Experts say that the various other health effects of exercise should be taken into consideration. Adhering to long-term and effective fitness can reduce the risk of type 2 diabetes, heart disease and certain diseases. cancer Risks can also help you sleep peacefully.