There are three common problems among middle-aged men that you must beware of

Today's middle-aged men generally have three problems that really cannot be ignored.

Obesity

Men in their forties have a lot of social activities and little exercise, so they often have puffy fat problems, and the most concentrated in the waist and abdomen. You can do a self-test with your hands. Grab the fat on the waist and abdomen, they are all soft and sagging, and it is obvious that these are all fat. The puffy fat situation shows that the basic metabolism of a person is reduced. Such people are prone to shortness of breath and body weakness, do not like to exercise, or breathe heavily after a little movement. Targeted 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; then cooperate with muscle training, such as sit-ups and push-ups. If you can't do standard push-ups at the beginning, you can start with kneeling push-ups (that is, using your knees to support the ground). In addition, you can also do some side leg raises and weighted side pulls.

Three highs

Men in their forties are prone to the "three highs" (high blood pressure, high blood lipids, and high blood sugar). People with the "three highs" are prone to dizziness, difficulty concentrating at work, and uncoordinated movements during exercise. Targeted fitness methods: 60% aerobic exercise + 40% light to medium-volume equipment training First of all, you should pay attention to your diet, reduce social activities, and eat more light food. In terms of exercise, aerobic exercise should account for 60% of the total exercise time, and then combined with light weight and multiple times of equipment training. The so-called light weight equipment training is best to be 50% of the maximum weight you can bear, 20 times as a set.

thin

Don't think that the thinner you are, the better. In fact, being thin also means that your body is unhealthy. A few men in their forties are troubled by their thin bodies. People with this body shape are often depressed, have poor sleep quality, feel stressed, and are more easily tired. Targeted training method: 30% aerobic training + 70% machine training. Effective exercise will whet your appetite, make you feel good, and of course, help you sleep. In the specific fitness plan of "changing your thin body shape", aerobic exercise only accounts for 30%, and machine training for the purpose of muscle gain accounts for 70%. The so-called muscle gain training is best based on 60%-70% of the maximum weight you can bear, and the number of times per set is about 10.

Health regimen for middle-aged men

1. Maintain a regular life

No matter how busy middle-aged men are at work or at home, they should be busy but orderly, pay attention to the regularity of diet and work and rest, and make rational use of time. If the life is irregular and they spend a long time in a tiring and high-pressure life, it is easy to cause high blood pressure, heart disease, diabetes and other diseases. Therefore, maintaining a regular life is the guarantee of the health of middle-aged men.

2. Quit smoking and drinking, and eat healthy food

Smoking directly harms people's health and increases the risk of cardiovascular disease, lung cancer and respiratory diseases. If middle-aged men have been smoking for a long time and cannot quit smoking immediately, it is best to eat more fish, carrots, bell peppers, spinach, onions, garlic and orange-yellow fruits, and drink tea frequently, which can reduce the harm of smoking to the body to a certain extent. Men who like to drink usually have a strong taste, which can easily cause weight gain and increase the risk of vascular diseases. Eat light food, eat more vegetable oil and less animal oil.

3. Avoid overeating in life and work

Middle-aged men are most likely to suffer from binge eating because of work-related social events, irregular working hours, etc., which can not only easily lead to obesity, high fat diet and other diseases, but also have a great impact on the stomach, liver, and digestive tract.