Six rules of fitness and health for men

　　male Six rules for health and fitness

　　Nowadays, the times are constantly improving, and people's living standards are getting higher and higher! People are becoming enthusiastic about discussing health care topics, especially many male friends! They bear the dual pressure of life and work, and need to pay more attention to their own healthy situation! You know exactly how men should maintain their health. Today I will give you a detailed introduction to the principles of male fitness!

　　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. Many people don’t focus on what they want when they exercise. exercise Muscles, or movements that should be done, but exerting force in places that should not be used, training 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 person who regularly goes to the gym, one and a half to two hours each time, three to four times a week. If you practice at home, half an hour to one hour a day is very 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!

　　5. Be calm

　　When many people exercise, because they have to exert all their strength, they have so many expressions, which affects the muscles on their face, and then wrinkles appear on their face. Fitness people must be calm, try to keep a "no expression" when doing exercises, and focus on the body muscles to be exercised, so that your face can avoid the fate of accelerated aging.

　　6. Don’t compare

　　Regardless of the ability to bear weight or the number of movements, you cannot hold on hard. Many people feel like they are obsessed when practicing fitness. It is quite dangerous to always want to do more and become immortal quickly. If you overestimate your ability and can no longer bear the weight, you have to add half a kilogram more, or you are too tired and have to do a few more times. The consequences of sports injuries caused by hard support are very disastrous. Everything should be based on the amount and frequency that you feel comfortable with.

　　3 kinds of aerobic exercise add infinite charm to men

　　The way men choose to exercise does not necessarily have to be those with dumbbells and high intensity! Proper aerobic exercise can also achieve fitness effects, build perfect muscles and body shape, and add unlimited masculine charm! Do you know what effective aerobic exercises are there? Male friends who don’t know how to choose a fitness method, come and find out with the editor!

　　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.

　　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

　　Fitness exercise is a kind of 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, and 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.

　　These four common misunderstandings about men’s fitness

　　Many male friends don’t know which exercise method is suitable for them when choosing a fitness method? Some male friends are full of enthusiasm for fitness, but do not know the correct way to exercise. Even if they persist for a long time, they will not achieve good results! Today, the editor will introduce to you some misunderstandings about male fitness to see if your usual fitness methods are correct!

　　Myth 1: The best time to exercise is early morning

　　Experts point out that exercising in the evening is most beneficial. Various human activities are affected by the "biological clock". Generally speaking, whether it is the body's adaptability or the exertion of physical strength, the afternoon and evening are the best. In the early morning, blood pressure and heart rate during exercise are significantly higher than in the evening, so it is not the best time to exercise.

　　Misunderstanding 2: Men only practice equipment

　　Experts pointed out that the two types of exercises actually have their own emphasis: aerobics is more about improving cardiopulmonary function, flexibility and coordination, while equipment training is mainly about training endurance, speed, improving body shape and enhancing vitality. Since men's flexibility is a natural shortcoming, men should do aerobics and practice yoga, which is more conducive to their overall and coordinated development.

　　Myth No. 3: You must stick to regular fitness time

　　Many people believe that they must adhere to regular fitness time to achieve good fitness results. In fact, just setting aside 10 to 15 minutes a day to exercise will help strengthen your fitness habits. If you have more spare time, such as taking two or three 10 to 15 minutes to exercise, it will be more helpful to lose excess fat. Studies have found that generally speaking, sneaking in every opportunity to exercise every day is more effective than sticking to a regular 30 to 45 minutes of exercise.

　　Myth No. 4: Repeatedly stimulating the same area can enhance strength and improve body shape.

　　In order to improve the muscle strength and shape of a certain part of the body, many men often exercise that part repeatedly for several days in the hope of "immediate results." In this regard, experts point out that this method is often prone to damage to the area. The correct way to increase strength is to train the muscles until they feel fatigued, give these muscles some time to recover and rest, and then train the muscles again after they are revitalized. For example: If you practice the pectoralis major today, tomorrow you will practice the biceps instead of the pectoralis major.

　　Conclusion: Many male friends don’t know what kind of exercise method is suitable for them when choosing a fitness method. It is better to ask experts for advice! The most important thing about male fitness is to choose the ones that are beneficial to your own health. Wrong fitness methods will not only have the effect of exercise, but also cause harm to our bodies! The editor has introduced so many men’s fitness common sense Does everyone understand it? Always pay attention to fitness safety!