The benefits of fitness and how men can keep fit

　　male When you were young, you were tired of running around at work. When you reach middle age, you will have a beer belly and fat on your body. At this time, middle-aged men begin to pay attention to fitness. Expert advice: Middle-aged men, especially those after the age of 40, should pay special attention to the following 11 points:

　　1. Choose a method that makes you comfortable: If you are a newbie in exercise, you might as well 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 suitable fitness activities: Don’t force yourself to do exercises you don’t like or that are inconsistent with your age.

　　3. Fitness is not just aerobic exercise: as age increases, human organs also age. 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: fitness training is slower than haste. 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 injured. It is recommended to carry out cross training, for example, running and cycling, running and swimming, etc.

　　6. Prioritize fitness, no excuses: Treat fitness like other important things in 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 sports 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 the speed and perform interval training: Adding fast walking and slow walking to rest interval training in daily walking can help to consume more calories in the body in a shorter period of time.

　　9. Exercise with everyone: It is very important to get the support of family and friends. Encourage each other and train together for better results.

　　10. Pay attention to old injuries: You must 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 only think about losing weight when they start working out. 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.