Men’s fitness: each age group has its own instructions 30 years old to practice flexibility, 40 years old to keep fit, 50 years old to keep healthy, different age groups of men’s fitness naturally different ways to seek the best diversified fitness, scientific exercise is the fundamental to strengthen the body. The “regular stamina” obtained through muscle strengthening exercises at this time will not disappear after the termination of the exercise. At the same time, the heart can improve blood transfusion through endurance exercise. In short, people in their 20s can reserve “resources” for their future health. It is important to keep exercising at this stage to maintain weight, otherwise it will be very difficult to lose weight after 30 years old. Exercise can be carried out every other day, such as Monday, Tuesday, Friday, each time about 30 minutes to enhance the physical exercise, the method is: try to lift heavy objects, the load for the limit of muscle strength 60%, until the muscles feel fatigue (each time to do 10 to 12 times). If you do not feel tired, you can increase the weight of the equipment by 10% and must make the main muscle groups (chest, shoulder, back, biceps, triceps, abdominal muscles, hamstrings) are exercised. 20 minutes of cardiovascular system exercise, such as jogging, swimming, cycling, etc. At the age of 30, the body’s joints often make some loud noises, which is the precursor of joint disease. In order to maintain a high level of flexibility in the joints, you should do more stretching exercises. Still every other day, each time for 5 to 30 minutes of cardiovascular exercise (jogging or swimming), not as strong as when you were 20 years old. 20 minutes of strength-boosting exercise, compared with 20 years old, try to lift a little lighter weight, but do more times. 5 to 10 minutes of stretching exercises, focusing on the back and leg muscles. People who sit in the office for a long time should pay more attention to stretching exercises. The method is: lying on your back, try to lift both knees to the chest, hold for 30 seconds; lying on your back, lift both legs separately, lift as high as possible, hold for 30 seconds. People in this age group can still perform various physical exercises. If you stop for a period of time, re-exercise to follow the “gradual” principle, 35 years of age or older before exercise is best to do an electrocardiogram examination. 40 years old to keep in shape Over 40 years old people should choose exercise programs not only to help maintain good shape, but also to prevent common age-related diseases, such as hypertension, cardiovascular disease, etc.. Exercise twice every Monday and Friday, choose medium-intensity exercise, can be jogging, swimming, cycling, etc. People over 50 years old to preserve their health can do 10 to 15 minutes of equipment exercises, the weight of the equipment should be lighter than when you are 30 years old, too heavy will damage health, but the number of times may be more. To prevent accidents, it is best not to use dumbbells, but to use the exercise machine; 5 to 10 minutes of stretching exercises, especially to pay attention to the activities of the joints and those muscles that are prone to atrophy; Wednesday plus a 45-minute exercise to enhance physical strength, can do push-ups, half squats, etc., repeat multiple groups, each group about 20 times. Recommended sports: tennis, long-distance skiing, swimming, jogging, golf, dancing, walking, etc.