Focus on fitness at three ages

Want to be a real man, 45 times three times a week?
After 60 minutes, if you continue to exercise, you will have tough muscles, good cardiopulmonary function and flexible limbs.

  The 20-year-old muscle, the “normal strength” gradually acquired through muscle strengthening exercises, will not disappear after the termination of exercise.

The endurance of the heart can increase blood transfusion.

In short, 20-year-olds can “reserve” resources for future physical health.

At this level, you must pay attention to exercise to maintain weight, otherwise it will be very difficult to lose weight after 30 years old.

  Exercise can be carried out every other day, such as Monday, Wednesday, and Friday, each 30 minutes to strengthen physical exercise, the method is to try heavy weights, the load is 60% of the ultimate muscle strength, until the muscles feel tired (aboutDo 10 each time?
12 times).

If you do not feel tired after repeated exercises, you can increase the weight of the equipment by 10%. You must exercise the main muscle groups (pectoralis, shoulders, back, biceps, triceps, abs, and leg muscles).

  20 minutes of cardiovascular system exercise by jogging, swimming, cycling, etc.

  30-year-old practicing flexibility at this time the joints of the body often make some noise, which is a precursor to joint disease.

In order to maintain the high flexibility of the joints, it should be done in more steps.

  Exercise is still performed every other day, 5 times each time?
30 minutes of cardiovascular system exercise (jogging or swimming), don’t be as intense as at 20 years old.

20 minutes of physical training, compared with the age of 20, the trial weight is lighter, but you can do more times.


A 10-minute contraction exercise, focusing on the hip and leg muscles.

People in sedentary offices should pay more attention to interference movement.

The method is to lift your knees to the hips as much as possible and hold it for 30 seconds; lie on your back, lift your legs up separately, try to raise them for 30 seconds.

  People of this age can still perform various physical exercises.

If you have an intermittent budget, you should follow the “progressive” principle when re-exercising. It is best for people over 35 to do an ECG check before exercising.

  People who are 40 years old and over 40 years old should choose sports to help maintain good body shape and prevent common senile diseases such as hypertension and cardiovascular disease.

Exercises are performed twice every Monday and Friday, including: 25?
30 minutes of cardiovascular exercise, medium intensity, such as jogging, swimming, cycling, etc.

People over the age of 50 can do 10 to 15 minutes of equipment exercises. The weight of the equipment is lighter than that at the age of 30. If the weight is too large, it will damage health, but it will not hurt more often.

  To prevent accidents, it is best not to use dumbbells or even exercise machines.

5?Ten minutes of intense exercise. Pay particular attention to moving your joints and those muscles that tend to shrink.

Add a 45-minute physical exercise on Wednesday to do push-ups, half-squats, etc. Repeat multiple groups, each group about 20 times.