The intensity of training changes with age
With the change of age, the physical condition of people also changes, and the intensity of fitness must be adjusted.
First, around 20 years of age, sports medicine calls this age group the “record-breaking age group.”
The exercise method is to try lifting heavy weights, the load is 60% of the ultimate muscle strength, until the muscles feel tired (about 10-12 times each time).
All major muscle groups must be exercised.
20 minutes of cardiovascular system exercise by jogging, swimming, cycling, etc., with an intensity of 150-170 beats / minute.
Second, about 30 years old.
The physical function of this age group has exceeded its peak.
Cardiovascular system exercise (jogging or swimming) for 5-30 minutes at a time.
20 minutes of physical training, compared with the age of 20, the trial weight is lighter, but you can do more times.
5-10 minutes of contraction exercise, focusing on back and leg muscles.
People in sedentary offices should pay more attention to interference movement.
The method is: lie on your back, pull your knees up to your chest as much as possible, and hold for 30 seconds;
Third, what to do after the age of 40?
People over 40 years of age should choose sports at least to help maintain a good body shape and prevent common senile diseases such as hypertension and cardiovascular disease.
The content includes: 25-30 minutes of cardiovascular exercise, medium intensity, such as jogging, swimming, cycling and so on.
Without equipment, you can use push-ups, half-squats, etc., repeat multiple groups, each group about 20 times, the number depends on their own tolerance.