How should a 30-year-old man exercise?

Many male friends usually pay more attention to their health after entering a certain age, especially men after 30 years old. Their physical functions slowly start to decline, and they need to exercise regularly to keep themselves young. So if male friends after 30 years old want to exercise, how should they plan?

The first phase (1-4 weeks) of the fitness plan. Exercise time: 30-40 minutes each time. Exercise content: 1. Low-intensity jogging for 5 minutes, and do some light exercises on the head, neck, shoulders, waist, hips, knees and other joints at the beginning of jogging. 2. Alternate low-intensity jogging with slightly higher-intensity sprinting. You can jog for 4 minutes, then sprint for 50 seconds, and alternate for 20 minutes. 3. Push-ups: 2-3 groups, 6 times in the first group, 8 times in the second group, 10 times in the third group, and rest for 1-3 minutes between groups. 4. Relax and walk for 5 minutes, and do some exercises on the head, neck, shoulders, waist, hips, knees and other joints at the end of the relaxation and slow walking.

The second phase (2-8 weeks) of the fitness plan. Exercise time: 35-45 minutes each time. Exercise content: 1. Low-intensity jogging for 5 minutes, and do some light exercises on the head, neck, shoulders, waist, hips, knees and other joints at the beginning of jogging. 2. Alternate low-intensity jogging with slightly higher-intensity sprinting for 30 minutes. You can jog for 5 minutes, then sprint for 1 minute, and rotate in sequence, for a total of 5 rotations. 3. Push-ups: 3 groups, 6 times in the first group, 8 times in the second group, 12 times in the third group, and rest for 1-3 minutes between groups. 4. Relax and walk for 5 minutes, and do some exercises on the head, neck, shoulders, waist, hips, knees and other joints at the end of the relaxation and slow walking.

For many male friends who don’t usually exercise, it is recommended that they should gradually increase their exercise frequency and take their time. Don’t overwork yourself all at once, as this will consume too much energy and you won’t want to exercise in the future. You should also pay attention to adjusting your lifestyle habits.