Human aging is inevitable, but do you allow it to develop unchecked like this? The answer is “no”. In fact, from now on, as long as you stick to exercising, you will be able to maintain a youthful vitality. For this point, experts design a set of exercise program to build up their strength, enhance lung function and maintain physical flexibility for male friends in all ages; everyone can exercise according to this program.
1. About 20-year-old
This age group in Sports Medicine is known as the “record-breaking age.” At this time the physical function is in the peak time, and the heart rate, vital capacity, bone sensitivity, stability and flexibility in such areas achieve the best point. From the sports medicine we can say that insufficient physical activity is more detrimental to the body than an amount of exercise during this period. The people in this age group may carry out any exercise intensity exercise.
The “normal strength” through the muscle strengthening exercises achieved in this time will not disappear after termination of exercises. The heart can increase the amount of endurance training through blood transfusion. In short, the 20-year-olds should reserve “resources” for the future health. This time we must note to stick to exercising in order to maintain body weight, or it is very difficult to lose weight after the age of 30.
2. 30-year-old
In this age the physical function has gone beyond the peak. At this time, if you neglect the physical exercise, the oxygen consumption which is very important to endurance will gradually decline. But do not fear, because you are still young. At this point the body’s joints often will generate a number of sounds, which is a precursor to joint disease. In order to maintain a higher joint flexibility, you should do more stretching exercises and also note cardiovascular exercise.
Exercise is still in Monday, Wednesdays and Fridays, every time you can keep 5-30 minutes exercise of cardiovascular system (jogging or swimming), and the strength should not as big as that in the age of 20. Enhancing physical exercise for 20 minutes, compared with that in 20 years of age, try to give the weight to be lighter, but the times could be more.
3. How to do after the 40-year-old
Compared with the body in 20s, the possibility of muscle training of the people over the age of 40 has been reduced to 25%, strength is gradually declining, muscle shrinks year after year and the body begins to be fat. Being fat is related to the decrease in muscle volume, less muscle, less fat consumption, while the appetite is not less than the young, so the stomach began to bulge. Thus, the people more than 40 years should choose the sport programs which should not only be conducive to maintain a good physique, but also can prevent common age-related diseases, such as hypertension, cardiovascular and other diseases. They should train twice every Monday and Friday, including cardiovascular exercise for 25-30 minutes and moderate intensity exercise, such as jogging, swimming.
Popularity: 1% [?]
Related posts:
