Doing the same exercise every day can be both tiring and injury-prone, especially for men over forty. Therefore, cross-training is recommended, such as running and cycling, swimming and strength equipment.
Middle-aged people have a heavy workload and require a high degree of concentration, so they can choose some relaxing, whole-body sports that can relieve mental and muscle tension and improve cardiopulmonary function. Simple and easy-to-learn, low-intensity, fun-filled gentle sports, such as walking, jogging, Tai Chi, and various ball games, should be carried out comprehensively.
1. Walking as a fitness sport requires a certain speed to achieve the goal. In general, exercise at a moderate pace (80-90 steps per minute) or fast (more than 100 steps per minute) walking. When walking, keep the highest pulse rate at 110-120 beats per minute, and feel good about yourself.
2. Jogging is generally divided into three stages: preparatory activities, jogging and relaxation. To prepare for the activity, move the limbs slowly to relax the muscles of the whole body and adapt the heartbeat and breathing to the needs of the exercise, usually 2-3 minutes. Exhale through your mouth. Breathing should be deep, long, slow, and rhythmic. Inhale once every 2-3 steps, and exhale once after running 2-3 steps. The speed should be 120-130 meters per minute. , it is advisable to not feel uncomfortable, not short of breath, and be able to talk to others while running. For people with poor physical fitness or lack of exercise in the past, you can first take the way of walking and running alternately, and then go for a full jog after you get used to it gradually. After jogging, it is not appropriate to stop immediately, but to slowly walk or walk in place to do some relaxation and finishing activities, and gradually return to a quiet state.
3. Ball sports suitable for middle-aged and elderly men to exercise include fitness ball, bowling, table tennis, badminton, tennis, billiards, croquet and golf, etc., which can be selected according to personal interests. The purpose of ball exercise is to keep fit, and it is not advisable to focus on the outcome of the game.