Men are often busy with work when they are young, and they may develop beer bellies and excess fat in middle age. It is during this period that middle-aged men start to pay more attention to fitness. Experts suggest that middle-aged men, especially those over 40, should pay attention to the following 11 points when it comes to fitness:
1. Choose a method that suits you: If you are a beginner, consider joining a beginner's fitness club. If you prefer high-intensity exercise, it is best to exercise with people of similar age and fitness level.
2. Find the right fitness activities: Do not force yourself to do sports you do not enjoy or that are not suitable for your age.
3. Fitness is not just about aerobic exercise: As you age, your organs also age. Therefore, it is important to engage in 30 minutes of aerobic exercise every day, but also incorporate strength, flexibility, and balance training.
4. Start training slowly: Fitness training takes time. People who have not exercised for many years can start with simple post-meal walks. Once the habit is formed, gradually increase the amount of exercise. Regardless of how experienced someone in their 40s may be, proper warm-up is necessary.
5. Diversify your workouts: Doing the same exercise every day can lead to boredom and increase the risk of injury. It is recommended to engage in cross-training, such as combining running with cycling or swimming.
6. Prioritize fitness, don't make excuses: Treat fitness like any other important aspect of life. Once a fitness plan is established, stick to it without using time, children, or other things as an excuse to procrastinate or stop exercising.
7. Don't underestimate yourself: Do not assume that once you turn 40, your athletic performance will inevitably decline. Research has shown that athletes in the 50-75 age range only experience a 3.4% decline in performance each year. It is still possible to achieve high athletic performance at the age of 80.
8. Adjust speed, incorporate interval training: Adding interval training, such as fast walking and slow resting, during daily walking exercises can help burn more calories in a shorter amount of time.
9. Exercise with others: It is important to have the support of family and friends. Encourage each other and exercise together for better results.
10. Pay attention to old injuries: It is important to be mindful of old injuries when exercising. For example, if you have had knee injuries in the past, running may not be the best choice.
11. Don't let weight be a burden: Many people only think about losing weight when they start exercising. When weight loss results are not ideal, some people become discouraged and may even stop exercising. Experts suggest considering the various health benefits of exercise and the long-term effects. Regular and effective fitness can reduce the risk of type 2 diabetes, heart disease, and certain cancers, and it can also help you sleep better at night.
