Health Weaknesses of Middle-aged Men
1. Excessive Fat
Many men in their forties suffer from excessive fat due to frequent socializing and lack of exercise, especially around the waist and abdomen. You can do a self-test by pinching the excess fat in the waist and abdomen. It will feel soft and flabby, which clearly indicates the presence of fat. Excessive fat indicates a decrease in basal metabolism, making it easy for these individuals to experience shortness of breath, physical weakness, and a lack of interest in exercise, or they may become easily exhausted even with slight movement.
Solution:
Targeted exercise: 40% aerobic exercise + 60% muscle training. In the overall training time, aerobic exercise should account for 40%, such as starting with a 40-minute jog, followed by muscle training such as sit-ups and push-ups. If you can't do standard push-ups at first, you can start with kneeling push-ups (supporting your knees on the ground). In addition, exercises such as leg lifts and weighted side pulls can also be performed.
2. "Three Highs"
Middle-aged men in their forties are also prone to "three highs" (high blood pressure, high blood lipids, and high blood sugar). People with "three highs" often experience dizziness, difficulty concentrating, and lack of coordination while working or exercising.
Solution:
Targeted exercise: 60% aerobic exercise + 40% light to moderate weight training. First, pay attention to your diet and reduce socializing, opting for lighter foods. In terms of exercise, aerobic exercise should account for 60% of the total exercise time, followed by light to moderate weight training. Light to moderate weight training refers to using about 50% of your maximum weight capacity and performing 20 repetitions per set.
3. Emaciation
Don't think that being thinner is always better; in fact, emaciation also indicates poor health. Some middle-aged men in their forties may be troubled by their emaciated physique. People with this physique often feel down, have poor sleep quality, feel mentally stressed, and easily become fatigued.
Solution:
Targeted training: 30% aerobic exercise + 70% weight training. Effective exercise can increase appetite and improve mood, which in turn can benefit sleep quality. In a specific fitness plan to "change the emaciated physique," aerobic exercise should only account for 30%, while weight training with the goal of muscle building should account for 70%. For weight training, it is recommended to use 60%-70% of your maximum weight capacity and perform around 10 repetitions per set.
