Young men are often exhausted from work and busy running around. As they reach middle age, beer bellies and excess fat start to accumulate. It is at this stage that middle-aged men begin to focus on 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 comfortable approach: If you are a beginner, consider joining a beginner's fitness club. If you are used to high-intensity exercise, it is best to exercise with people of the same age and similar fitness levels.
2. Find suitable fitness activities: Do not force yourself to do exercises you don't enjoy or activities that are not age-appropriate.
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 cardiovascular exercise every day, but also incorporate strength, flexibility, and balance training.
4. Don't start training too fast: Fitness training takes time. People who have not exercised for many years can start with simple post-meal walks. Once a habit is formed, gradually increase the intensity. Regardless of how experienced someone in their 40s is, a thorough 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 alternating between running and cycling or running and swimming.
6. Prioritize fitness and avoid making excuses: Treat fitness as you would any other important aspect of life. Once a fitness plan is established, stick to it without making excuses or delaying or stopping the routine due to time constraints, children, or other commitments.
7. Don't underestimate yourself: Don't assume that once you are over 40, your athletic performance will inevitably decline. Research has shown that athletes between the ages of 50 and 75 only experience a 3.4% decline in performance each year. Even at 80 years old, high levels of athletic performance can still be achieved.
8. Adjust your speed and incorporate interval training: Adding intervals of brisk walking and slow resting periods during daily walking exercises helps 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 train together for better results.
10. Pay attention to old injuries: When exercising, it is important to be mindful of old injuries. If your knees have been injured in the past, running may not be the best choice.
11. Don't let weight be a burden: Many people start exercising with the sole goal of losing weight. When weight loss results are not ideal, some people become discouraged and even stop exercising. Experts suggest considering the multiple health benefits of exercise and maintaining a long-term fitness routine, which can reduce the risk of type 2 diabetes, heart disease, and certain cancers, and promote better sleep.
