[exercise guidance]
When a person is exercising, the brain will secrete a substance called "endorphins", which can improve people’s bad moods and relieve stress, so that people can maintain a positive and optimistic attitude. Conducive to longevity.
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No wonder people who love sports, life seems to be shining. But do you know that people who love sports, 20, 30, 40, 50, 60 years old, each age group has its own golden exercise, according to the law, the body will be healthier and more comfortable.
In this issue of [Sports Guidance], Xiaodongjun will give you a copy of 's "Best Sports" list for all ages.
20 years old-the peak
is a stage where the body is strong and all functions are at its peak. Heart rhythm, vital capacity, bone sensitivity, stability and elasticity have reached the best point.
Recommended sports
✰ High-intensity aerobic exercise , such as marathon, cycling, aerobics, tennis, badminton, squash.
✰ Strength training , such as weightlifting, push-ups, squats.
aerobic exercise can strengthen the pumping function of the heart. And in the course of exercise, the person's breathing rate will gradually increase, and the depth will also increase, so that the lung's oxygen inhalation function can be strengthened, and the pulmonary circulation level will be improved. Through high-intensity aerobic training, it can improve the cardiopulmonary function of young people . Image source of
@shutterstock
In addition, 20+ is the golden age for muscle building, . This age group has the most obvious effect of gaining muscle and the ability of muscle recovery is also very fast. Increased strength training can help the body shape well.
30-year-old young people who are obese at
30+ often sigh with emotion: "The body's metabolism is not as good as when it was 20+." Because at this time, the body function has passed the peak period and is beginning to go downhill. Image source of
@shutterstock
In addition to eating more, moving less, working and socializing, and stress, the body gradually began to become obese. "Obesity" has become a health problem that 30+ people need to pay attention to.
recommended sports
✰ medium-high-intensity aerobic exercise , jogging, mountain climbing, table tennis, badminton, rope skipping, swimming, yoga.
✰ strength training , elastic band training, pull-ups, sit-ups, etc.
30+ The muscle of the body begins to decrease, and the fat becomes more . It is very suitable to increase some medium and high-intensity aerobic exercise.
When men do muscle training, they should not overdo it, stop in moderation, and control the intensity.
40 years old-the decline period
from 40 years old, the decline of muscle strength begins to accelerate , the quantity and quality are reduced by about 8% every year on average, and the metabolic rate is also significantly reduced. Image source of
@shutterstock
In addition, chronic diseases of often start to "stare" on the of middle-aged people from this period. Therefore, persisting in exercise can help everyone control blood lipids, blood pressure, and blood sugar well, and it is also beneficial to the prevention of cardiovascular and cerebrovascular diseases.
recommended exercise
✰ 3-4 low-intensity exercise a week, exercises should focus on strengthening joints and improving cardiorespiratory function, such as jogging, brisk walking, swimming, dancing, yoga.
✰ appropriately add some strength training , dumbbells, barbells, etc.
Brisk walking is a good way to exercise, about 70% of the human body muscles will participate in activities .
Appropriately increase some strength training to help "rebuild" muscle groups, but be careful not to overdo it.
50-year-old-turning point
50-year-old is the turning point of the body. After decades of wear and use, many functions of the body begin to go downhill, with arrhythmia, knee pain, and decreased bone density., Muscle strength is reduced and other symptoms, exercise selection at this time is mainly to prevent old age decline and disease .
recommended sports
✰ Choose some softer , such as walking, ballroom dancing, Tai Chi, yoga.
exercise mainly focuses on against osteoporosis and muscle relaxation , and should be safe and simple. At the same time, please note that in order to protect your knees, you should avoid walking stairs and other exercises that cause excessive weight on your knees.
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For women , exercise can also reduce menopausal symptoms. You can add some physical stretching exercises or yoga exercises, which can not only maintain a good posture, but also relax the mood and reduce psychological pressure.
For hypertensive patients , exercise as far as possible to avoid 6:00-10:00 in the morning, because early morning high blood pressure is an important risk factor for the high incidence of cardiovascular and cerebrovascular events, and exercise can be arranged in the afternoon or evening.
60 years old-aging
This stage is in a period of physical decline, muscle degeneration is accelerated, walking is easy to fall , it is recommended to do more stability exercises.
recommended sports
✰ running is not suitable anymore, you can choose gentle aerobic exercise . is a good choice for Tai Chi and can increase the flexibility of the body.
✰ walking, qigong, aerobics and other low-intensity aerobic exercises are also good recommendations.
The purpose of the exercise at this stage is to improve the quality of life and prevent from falling.
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60+ is a high-risk group of osteoarthritis, osteoporosis, and cardiovascular disease. You must pay attention to the method, intensity and time of exercise, and grasp the "degree" . If there is pain or swelling after exercise, it means that the exercise is overdone or the way is wrong, and it should be stopped in time. Also pay attention to
:
✓ Monitor blood sugar and blood pressure regularly every day.
✓ Exercise should gradually increase the amount of exercise.
✓ No matter what kind of exercise you are doing, it is best to consult a doctor in advance.
Everyone is different in age and physical condition.
Choose the exercise that suits you best.
The effect will be more effective.
Quickly share this "best exercise" list
with family and friends to learn~zzz610238
