Men in their forties need to exercise more and recommend some suitable exercises.

　　exercise There is no age limit. As people near forty years old, their body functions begin to decline, their physical strength gradually decreases, their muscles atrophy year by year, and their bodies begin to gain weight. Therefore, people in this age group should exercise more, but exercise should also be done in a moderate manner.

　　What are the benefits of exercising for people over 40?

　　1. First of all, long-term exercise can help the human body slow down aging, enhance immunity, and enhance disease resistance.

　　2. Secondly, it can make muscles developed, bones strong and joints flexible. Regular exercise can improve bone metabolism and make bones stronger. On the contrary, people who lack exercise are prone to osteoporosis, and their bones are brittle and easily broken. Moreover, starting from the age of thirty or forty, the bones of the human body gradually begin to become loose.

　　3. Exercise is also beneficial to promoting material metabolism in the human body, making the body's use of energy substances and oxygen more fully and perfect, conducive to saving energy and reducing cardiovascular burden.

　　4. In addition to the beneficial effects on the physiological functions of the human body, exercise can also have a positive impact on people's psychology.

　　5. Exercise can combat anxiety or depression and improve sleep. In these aspects, the effect of moderate exercise is even better than medication.

　　However, for people approaching forty years old, moderate exercise is certainly beneficial to the body. However, excessive exercise becomes a physical load, which not only has no benefit to the body, but may also cause pathological myocardial hypertrophy, myocardial ischemia, etc.

　　What are the fitness exercises suitable for men?

　　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.

　　walk

　　The results of walking exercise medicine research reveal that brisk walking is the simplest and most effective aerobic fitness exercise. Exercisers must exercise according to their own healthy Depending on the situation, physical strength, age and habits, you can control the intensity yourself. The speed should generally be controlled at 100 to 130 meters per minute, and each walk should last no less than 20 minutes. It is best to walk in a place with fresh air and elegant environment before dinner or half an hour after eating every day.

　　Alternate running and walking

　　There are two ways to alternate running and walking: one is to walk first and then run, that is, walk for 1 minute and then run for 1 minute, alternating. Every 2 weeks, you can adjust the amount of exercise to increase the amount of exercise, shorten the walking time, and increase the running time. The other is to start exercising by walking, and as the body's adaptability increases, gradually transition to jogging instead of walking. The exercise time can last 20 to 30 minutes, no less than 4 times a week. Suitable for those who are new to exercise and the elderly and infirm.

　　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

　　Swimming fitness exercise is a 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.