The weather is gradually getting colder, so how can we exercise in this cold season to stay fit without harming our bodies? Experts have designed different exercise plans for male fitness enthusiasts of different age groups, so everyone can follow their respective plans and not worry about declining physical fitness and a bulky figure in winter.
In winter, there are many sports suitable for young people around the age of 20, such as skiing, ball sports, long-distance running, etc., which can be chosen according to personal preferences. However, young men in this age group should adhere to the principle of "perseverance" during exercise, meaning that the exercise intensity does not need to be too high, but it is best to exercise for at least 30 minutes every day. If there is no time, the number of exercise sessions per week should also be around 4 to 5 times. Young men should avoid the extreme of being inactive most of the time and engaging in overly intense activities, as it can exhaust the body and hinder the increase of the body's immune system.
Men around the age of 30 have surpassed their physical peak. If they neglect physical exercise at this time, their endurance and oxygen intake will gradually decrease, and their joints may make some noise, which is a precursor to joint diseases. Experts suggest that in order to maintain higher joint flexibility, men in their thirties should do more stretching exercises and pay attention to cardiovascular system exercise. For example, jogging or swimming three times a week, 10 to 30 minutes each time, can exercise the cardiovascular system; weightlifting is also suitable for men around the age of 30, but the weight should be lighter and the number of repetitions can be higher; men who sit in the office for a long time should do more stretching exercises. The methods are as follows: lie on your back and try to pull both knees to your chest, hold for 30 seconds; lie on your back, raise each leg separately as high as possible, and hold for 30 seconds as well.
Men over 40 have a 25% decrease in the muscle's exercise capacity, and their physical strength gradually declines while their muscles shrink year by year. Therefore, people over 40 should choose exercise activities that not only help maintain a good physique but also prevent common middle-aged and elderly diseases such as hypertension and cardiovascular diseases. Therefore, exercising twice a week on Mondays and Fridays is more suitable for men in this age group, and the exercise content includes 20-30 minutes of moderate-intensity exercise, such as jogging, dancing, cycling, etc.
When men over 50 exercise, their heart rate should not exceed 130-140 beats per minute. They can engage in exercises that they can bear, such as jogging, golf, walking, and tai chi. When using exercise machines, they should be cautious to prevent accidents. It's better to use fitness equipment instead of dumbbells, and perform 5-10 minutes of stretching exercises, paying particular attention to moving all joints and the muscles that are prone to atrophy. In addition, adding a 45-minute strength training exercise once a week can be done with push-ups, half squats, etc., repeating multiple sets with about 20 repetitions per set.
