What is good exercise for middle-aged people The best way to exercise in middle age

May 19, 2023

We know that as we age, physical health becomes more and more important, and to maintain a healthy body, exercise is indispensable, even in today's medically developed, its role is irreplaceable, so what exercise should middle-aged people do? How to exercise is good?

Aerobic exercise of medium to high intensity

Exercise principles

We need to raise the heart rate to the target intensity heart rate range, while maintaining at least 15 minutes, exercise program can choose their own needs or is good at, it is recommended to prepare more than one project, alternate better, to ensure the safety of the case of exercise can be.

Exercise time

Carry out medium to high intensity aerobic exercise is best to exceed 30 minutes each time, if the physical condition is good, you can reach 60 minutes better.

Exercise frequency

Aerobic exercise is recommended 4 to 5 times a week training is more appropriate.

Exercise intensity

Medium intensity is described as basically being able to communicate normally with friends, normal sweating volume, and more rapid breathing. High intensity description, difficult to communicate normally, a lot of sweat, very rapid breathing.

Exercise program

Walking, jogging, cycling, swimming are all highly recommended items, please choose according to your own physical condition and environmental conditions.

Strength training

Training principles

For heavy weight exercises, please train step by step according to your own ability. Train all parts in a balanced way to improve the whole. Before strength training, remember to warm up, understand the norms of equipment use, and operate correctly.

Training frequency

It is recommended that 2 to 3 times a week is reasonable for strength training.

Training intensity

It is recommended to design four to five movements in the training program, each movement to do 8 to 15 times, each movement for 5 sets.

Training program

Fixed equipment, free strength, TRX, elastic rope, etc. are more recommended.

Balance and agility training

Training principles

Grasp the difficulty of training, to ensure their own safety, to avoid sports injuries can be.

Training frequency

Training can be done 2 to 3 times a week.

Training intensity

Prepare 3 to 4 movements and perform 3 to 4 sets of each movement for at least 30 to 50 seconds each.

Training program

Plank support, crocodile crawl, zigzag stance, static (dynamic) stretching.

Exercise tips for middle-aged people

All middle-aged friends please clearly understand their physical condition, regular medical check-ups are more scientific in order to understand the body, consult professional sports trainers, keep a relaxed and happy state, and health will come closer to you.

The Best Time to Shower After Exercise: A Guide to Post-Workout Hygiene
After exercising and sweating profusely, many people feel uncomfortable with their sticky bodies and therefore have the habit of taking a shower immediately after exercise. They believe that this can

October 30, 2023
Running and Colds: What You Need to Know
Can you run when you have a cold? Can you run with a cold? It is not recommended to run when you have a cold. Many people mistakenly believe that running and sweating will help them

October 24, 2023
Morning Runs: A Key to Weight Loss and Wellness
Many people's bodies are in a sub-healthy state due to work, and the phenomenon of weight gain is becoming more and more serious due to long periods of sitting and lack of exercise. In order to improv

October 17, 2023
Elevate Your Wellbeing: The Power of Mountain Pose
BenefitsThis pose can relieve shoulder stiffness, strengthen the ankles, promote balanced development of leg muscles, and provide a gentle massage for the heart.Action 1Mountain Pose. Extend your

October 12, 2023
Winter Swimming and Hypertension: Benefits, Cautions, and Considerations
Winter swimming is a highly stimulating sport, and moderate winter swimming exercise is beneficial for most people's physical health. So, is winter swimming beneficial for hypertension?Is winter s

October 9, 2023

Hot Picks

1

Yoga for the Cervical Spine: Benefits, Risks, and Protection
There are many benefits to practicing yoga, not only for shaping and losing weight, but also for the health of various parts of the body, including the joints. So, does practicing yoga have benefits

October 31, 2023
2

Exercises to Avoid for Children's Growth and Development
Some parents think that their children are too short and try to make them taller through exercise. However, during the period of children's physical development, their muscle strength and bone hardne

October 31, 2023
3

The Impact of Cycling on Health: Key Considerations for Non-Professionals
Cycling is indeed a great sport, but non-professionals may not have a thorough understanding of the principles behind cycling, which can lead to the development of certain diseases. So what aspects s

October 30, 2023
4

The Effectiveness of Knee Braces: When and How to Use Them
Running, stair climbing, and other exercises have many benefits, but the biggest downside is knee injuries. Many people believe that wearing knee braces before exercising can protect their knees. So,

October 16, 2023
5

Is it good to exercise in winter
The winter climate is cold, and it seems that this season should be closed tight, sitting and resting. So the winter outdoor exercise is also significantly less people, so in the end winter exercise i

October 3, 2023