Three major crises encountered by 40-year-old men

The first weakness: puffiness

Forty-year-old men have more social activities and less exercise, so they have more There is a problem of puffiness, and the most concentrated problem is in the waist and abdomen. You can do a self-assessment with your hands and pick up the fat on your waist and abdomen. They are all soft and it is obvious that they are fat. The occurrence of puffiness and obesity indicates that a person's basal metabolism has been reduced. Such people are prone to shortness of breath and physical weakness, do not like to exercise, or breathe heavily when they move a little.

For fitness methods: 40% aerobic exercise + 60% muscle training

In the overall training time, aerobic exercise accounts for 40% of the total training time, such as jogging for 40 minutes first; Combined with muscle training, such as sit-ups and push-ups. If you can't do standard push-ups at first, start with kneeling push-ups (that is, with your knees on the ground). In addition, you can also do some side leg raising and weight-bearing side pull training.

Second Weakest: Three Highs

Forty-year-old men are prone to the "three highs" (high blood pressure, high blood lipids, and high blood sugar). People with "three highs" are prone to dizziness, difficulty concentrating when working, and uncoordinated movements during exercise.

For fitness methods: 60% aerobic exercise + 40% light-to-moderate equipment training

First of all, pay attention to your diet, reduce socializing, and eat more light food. In terms of exercise, aerobic exercise should account for 60% of the total exercise time, coupled with equipment training with light weight and multiple repetitions. The so-called light weight equipment training is preferably 50% of the maximum weight you can bear, with 20 times as one set.

Third Weakness: Weight Loss

Don’t think that thinner is better. In fact, weight loss also represents unhealthy health. There are a few men in their forties who are bothered by their thin body shape. Most people with such a body shape are prone to depression, poor sleep quality, high mental stress, and fatigue more easily.

Based on the training method: 30% aerobic training + 70% equipment training

Effective exercise will whet your appetite and make you feel comfortable, and of course it will also help you sleep. In the specific fitness plan of "changing the lean body shape", aerobic exercise only accounts for 30%, and equipment training for the purpose of building muscle accounts for 70%. The so-called muscle-building training is preferably 60%-70% of the maximum weight you can bear, and the number of reps in each group is about 10.