How to Maintain Vigorous Fitness and Prevent Obesity for Men Over 30
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Over 30 years old, what is the biggest feeling?
Many people's feedback is that their figures are getting fatter, their physical fitness and energy have declined, and they are no longer as energetic as they were when they were young.
However, a small number of people still maintain a youthful appearance and vigorous physical fitness, and their figures are also well-maintained.
What's the reason?
Research shows that people who regularly exercise maintain a relatively youthful state of health. There was an American female coach who was still insisting on exercising at 65, while at 60, she could complete 37 burpees in 1 minute.Compared to today's young people, how many of them can complete such a training challenge?
Many male students cannot complete 30 push-ups at once, let alone more difficult training such as burpees.Life is about movement, and exercise can resist the arrival of physical aging.
It can eliminate excess fat and maintain the figure within the standard body fat rate range. 30 is a milestone, and the body will begin to enter a state of aging after 30.
If you can persist in fitness training to improve your resistance, improve metabolism, enhance cardiovascular function and strengthen physical fitness, you will gradually pull away from others in the long run.
If you feel that your physical fitness and energy are declining, you feel tired and your heart beats faster and your breathing becomes rapid, you should pay attention to it. If you let your physical fitness weaken, you will eventually lose muscle, reduce strength, and join the ranks of the elderly, and enter the middle-aged category.
Aging and disease are things that everyone doesn't want to face. Fitness can help us improve immunity, resist aging, and improve physical fitness.
So, at 30, should you start fitness from which training methods? 3 methods will make you stronger little by little!
Method 1: 30 minutes of aerobic exercise every day
For those who have never exercised, we suggest starting with low-to-moderate intensity exercise. Don't choose difficult exercises such as jump ropes or HIIT training.
At the age of 30, people with poor physical fitness and obesity are suitable for walking, aerobics, swimming, jogging, cycling, etc. training.
After persisting for 1-2 months, you will gradually adapt to higher intensity training. At this time, you can choose jump ropes, interval running, boxing training, etc. For those who can't go out to exercise, we can choose high knees, open jumps, etc. self-weight aerobic training, such as 30 seconds for each action, 1 minute rest cycle.
Since you have chosen fitness training, you need to persevere. At least exercise 4 times a week, and your physical fitness will gradually improve, and your body fat rate will decrease, and you will lose good shape.
Method 2: 30 minutes of resistance training every day
Muscle mass gradually decreases after the age of 30, so it is very important to strengthen resistance training, which is also called strength training.
Muscle determines your strength and metabolic rate. If you want to complete push-ups and burpees, you must do strength training regularly.
The simplest strength training can start with self-weight exercises. You can choose squats, push-ups, pull-ups, etc. For example, do 200 push-ups every day, 100 squat training actions, 50 pull-ups, divided into 4-6 groups to complete.
