Compared with women, men are not advocating Gugan Mei, but it is not growing fatter men are willing to see how to make “general belly” disappears, as well as how to maintain strong and healthy body is that many men of the most headache . Although now more and more men go to the gym, but halfway, and no effect of training, as well as more about his own occasional workout, or simply allowed to develop unchecked. Men in the end how to exercise and pay attention to what the problem? Interview with relevant experts.

40 years ago: exercise capacity is also very strong

30-year-old to 40-year-old man has just some changes in body shape, hair-fu, the external skin fold thickness, waist and began to accumulate, but the men in this age group there is a strong athletic ability, their fitness, then you can do first aerobic training, such as the jogging, cycling, hiking, swimming and so on. Aerobic exercise can train a person’s heart and lung breathing, give people a healthy heart, can make a person healthy young.

The process should also note that in the fitness movement is gradual, we should gradually increase, so that physical and brain to adjust to avoid the next day tired, but physical pain. So do not rush the outset, physical training, the equipment, the best first learning about one week of aerobic exercise a week and then slowly touch devices.

If it is for weight loss and fitness of the men, pay attention to aerobic exercise to 25 minutes before adhering to begin consumption of fat, 25 minutes of aerobic exercise only consume the body of water, salt and sugar. As the whole body aerobic exercise are generally, while the equipment is aimed at a particular part of the body muscle groups carried out in a group training, equipment should be based on health plan arrangements, such as men can be more narrow shoulder exercises shoulder muscles.

Experts suggest that if it is to lose weight from fitness, then the number should be more and less weight, less strength. If it is to increase muscle and fitness, then it should be reduced by increasing the number of weight and strength.

40 years and older: fitness needs protection

A man over the age of 40, bone had completely stopped the growth and calcium in bones will gradually decrease, so fitness must pay attention to the knee, ankle and other parts of protection.

For the men in this age group, except the old players, or an exercise must be the beginning of light, particularly in overweight people who suffer because of too much pressure on joints, but also should pay attention to exercise intensity. Does not require a running start, you can choose power cycling, elliptical machines and other equipment exercises, can protect the knee, but these movements are also aerobic exercise.

Meanwhile, the men in this age group are beginning to skin and muscle degradation, and should therefore reduce the number of equipment training to aerobic exercise based, easy to practice what abdominal and back muscles. Even the equipment, but also adhering to aerobic exercise, after 20 days and insisted that a small amount of exercise. The first 3 days of equipment to meet the main instruments are familiar with the formal position, and then a gradual, rather than to achieve some purpose-based, rapid aggressive.

Fitness after Mo at 22:00

Fitness and rest should be fully integrated, so as to ensure good health. After the end of the exercise must pay attention to rest and relax. Many people do not pay attention to relax, exercise one end of the showers, eating or sleeping, which are the body have some adverse effects. Fitness after going to pay attention to relax, you can do something in a massage or sauna, which can fatigue the muscles to relax, and not in the next day feeling fatigue and joint pain. Within 1 week you can workout 6 days and then rest 1 day.

Meanwhile, the need for attention is not to train on after 10 pm, as scientifically proven, people’s prime sleep time is 22:00 to 2:00 the next day to exercise on the 22 o’clock, caused nerve excitability may affect sleep and the first two-day state of mind.

Required a balanced diet with fitness

Fitness also need a reasonable diet, fitness and not only pay attention to diet can not guarantee results, because the Chinese people’s living habits and social activities, men’s prone to “general belly.”

Research shows that people need for that day is about 6 grams of salt, salt intake will also lead to a large number of people gain weight, but also detrimental to the heart and kidneys. Therefore, the need to reduce salt intake, fitness in men with particular attention to eating light. If it was for weight loss and fitness of the men, but also to eat carbohydrate foods, with the involvement of compounds, fitness before to good effect. Of course, the light does not mean that pay no attention to nutrition, diet, experts set out a proposed special recipe:

Breakfast: 1 egg, a cup of skim milk.

Lunch: light meals, appropriate to eat some beef, mutton, try not to drink.

Dinner: 6:00 p.m. If you are about exercise, then 4 o’clock, it could become appropriate snacks. After the 20 o’clock sports such as eat dinner, if the hungry can eat some fruit.

In addition, the need for attention is not to fruit-eating, do not because of the impact of any food or fruit meals, dinner may choose to eat, eat something light, but can not eat, the staple food of a reasonable and rational training, rest in order to obtain the best fitness effect.

Experts recommend that, it is best to look for a special formal health club fitness coaching, if you choose home fitness, such as walking, stair climbing, accelerating the point of speed, and can be considered uninterrupted 25 minutes of aerobic exercise, 25 minutes and then slow down speed of 5 to 10 minutes can be, in the middle Do not stop. In addition, like sit-ups, push-ups and so you can exercise the muscles. No matter what exercise should be the first oxygen, then a local train, so that results were better, or partial rather than doing aerobic Zhizuo there is no effect. In addition, the movement must pay attention to the exact position, otherwise the body would cause harm.