When men reach their thirties or forties, they begin to gain weight and have symptoms such as thickening of subcutaneous fat, especially waist and abdominal fat, which is prone to accumulation. Men should not be lazy at this time. Fitness is very necessary. It is very important to carry out necessary exercises and control diet. This way you can stay healthy and stay young.

If you want to exercise, you can do aerobic training first, such as jogging, cycling, mountain climbing, swimming, etc. Aerobic exercise can exercise people's heart, lungs and breathing, give people a healthy heart, and make people healthy and young.

During the fitness process, you should also note that exercise should be gradual and increase slowly to allow your physical strength and brain to gradually adapt to avoid feeling tired and in pain the next day. Therefore, don't rush to practice physical strength and use equipment from the beginning. It is best to practice aerobic exercise for about a week first, and then slowly get into contact with equipment after a week.

If you are a man who works out to lose weight, you should note that aerobic exercise does not start to consume fat until 25 minutes. 25 minutes of aerobic exercise only consumes water, salt and sugar in the body. Since aerobic exercise is generally a whole-body exercise, while equipment is a training for a certain group of muscles in a certain part of the body, so the equipment plan should be arranged according to the physical condition. For example, men with narrow shoulders can practice more shoulder muscles.

Experts suggest that if you are exercising to lose weight, you should do more reps and less weight and less intensity. If you are working out to build muscle, you should increase the weight and intensity and decrease the reps.

Men over 40: Strengthen protection during fitness

For men over the age of 40, their bones have completely stopped growing, and the calcium in their bones will gradually decrease. Therefore, you must pay attention to protecting your knees, ankles and other parts during fitness.

For men of this age group, unless they are old athletes, they must exercise lightly at the beginning. Especially those who are overweight should pay more attention to the intensity of exercise because their joints bear too much pressure. There is no need to run at the beginning. You can choose power bicycles, elliptical machines and other equipment exercises, which can protect the knee joints, and these exercises are also aerobic exercises.

At the same time, the skin and muscles of men in this age group begin to degenerate, so they should reduce a lot of equipment training and focus on aerobic exercise, simply training the abdominal muscles and back muscles. Even if you use equipment, you should do aerobic exercise for 20 days and maintain a small amount of exercise. The first three days of equipment training are mainly about adapting and getting familiar with the regular equipment postures, and then proceed step by step, rather than rushing forward to achieve a certain goal.