Recommended fitness exercises for boys

Each fitness method has different fitness training effects, so before choosing fitness, everyone should pay attention to these fitness exercises and their effects. For example, there are various fitness exercises for men, but if you want to achieve the best fitness results, then you need to see if this method is the most suitable for you, and if you can stick to it, you will be able to lose weight better.

jogging

Jogging is the most popular aerobic metabolic exercise method in the world today. It has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, and preventing and treating coronary heart disease, hypertension, arteriosclerosis, obesity, etc.

The speed of jogging should not be too fast. You should maintain a uniform speed and not feel uncomfortable subjectively. Objectively, the heart rate should be controlled at 180 minus the age. For example, a 60-year-old person should have a heart rate of 180-60=120 beats per minute when jogging. The exercise time should be no less than 20 minutes and no less than 4 times a week. For patients with chronic diseases, it is advisable to choose a plan with low intensity and short duration. For the middle-aged and elderly and those with poor physical fitness, it is advisable to choose a plan with low intensity and long duration. For young people and those with good physical fitness, it is advisable to choose a plan with high intensity and short duration.

Alternating between running and walking

There are two ways to alternate between running and walking: one is to walk first and then run, that is, walk for 1 minute and then run for 1 minute, alternating. The amount of exercise can be adjusted and increased every 2 weeks, shortening the walking time and increasing the running time. The other is to start with walking, and gradually transition to jogging instead of walking as the body's adaptability improves. The exercise time can last for 20 to 30 minutes, no less than 4 times a week. It is suitable for beginners and the elderly and weak.

Climb the stairs

Climbing stairs is a sport that combines fitness with daily life. It is a simple, effective, easy to carry out, and the amount of exercise is easy to adjust. It is deeply loved by residents living in high-rise buildings in big cities around the world.

Stair climbing is a more intense form of aerobic exercise. Exercisers must be in good health. Generally, walking, running, multi-stepping and jumping are used. Exercisers can choose the exercise method that suits them according to their physical condition and environmental conditions. Beginners should start with a slow pace and last for 20 minutes. As physical fitness improves, gradually increase the speed or extend the duration. When physical fitness can withstand 30 to 40 minutes, you can gradually transition to running, jumping or multi-stepping stairs.

The fitness exercises recommended above are more suitable for men, so before fitness, every male friend should pay attention to understanding more of these common sense, because fitness is definitely not to be done blindly, which will only waste more time and fail to achieve the most ideal fitness effect.