It is an undeniable fact that men have shorter lifespans compared to women. Life is all about movement, and perhaps men understand this more deeply than women. Just as women start taking care of their skin in their twenties, men should start focusing on exercising their bodies from the age of twenty.
Your body changes and how to deal with them
Change 1: Hormonal Imbalance
Usually between the ages of 18 and 25, the levels of human growth hormone and testosterone in men's bodies increase rapidly, leading to peak muscle development. Unfortunately, this hormonal peak does not last for a long time. Starting from around 22 or 23, the levels of human growth hormone begin to decline, decreasing at a rate of 2%-5% every 10 years, resulting in a gradual loss of muscle strength in men.
Solution: Take advantage of the growth peak to build as much muscle as possible. Otherwise, by the time you reach 40, you may feel that your muscles are loose and weak.
Change 2: Vulnerable Knees
Researchers at Johns Hopkins University once tracked 1321 medical school students and found that those who had knee injuries at a young age were three times more likely to develop arthritis later in life compared to those who had not been injured.
Solution: Maintain flexibility in your leg muscles. Stiff leg muscles can lead to knee injuries. Additionally, it is best to reduce the amount of running and limit it to a maximum of four times a week. You can choose to play basketball more often, as it increases the flexibility and elasticity of the joints. Stretching exercises can also strengthen the cartilage.
Change 3: Weight Gain
A recent study at Yale University showed that people generally have biases against overweight individuals, perceiving them as lazy, stupid, and worthless. In fact, appearance can directly affect your job prospects and relationships with the opposite sex. Losing a good physique at a young age may make it difficult to succeed.
Solution: Try to choose a healthy and balanced diet, with low calories and sufficient intake of various vegetables. Limit your consumption of beer and carbonated drinks. It is important to exercise to build strong muscles, especially in the chest, arms, and biceps. You can perform explosive strength exercises such as bench presses. Exercise routine: squat jumps - bench presses - bicep curls - leg lifts - tricep presses - knee raises (repeat 20 times).
Repeat each exercise six to eight times, perform the entire routine two to three times a day, and do it two days a week. Use a slightly lighter weight for squat jumps and increase the weight for other exercises. Perform squat jumps as quickly as possible, while the frequency for other exercises is two seconds up and four seconds down.
