Introduction to the most suitable exercise methods for men

There are various exercises in the exercise mode, and among these exercises, some exercises are suitable for men and some exercises are suitable for women, but these exercises are also of particular importance. What are the exercises suitable for men to exercise? So, what are the most suitable exercise methods for men to exercise? Let’s take a look together.

1. Jogging

Joying is the most popular aerobic metabolic exercise method in the world today, which maintains good heart function and prevents Heart failure, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis, obesity, etc., all have good effects. The jogging speed should not be too fast. It should be maintained at a uniform speed. Subjectively, it is not uncomfortable. Objectively, the heart rate per minute should be controlled at 180 minus the age of last year. For example, a 60-year-old person should jog at 180-60 120 times per minute, exercise time should be no less than 20 minutes, and no less than 4 times per week. For patients with chronic diseases, it is advisable to choose a low intensity and short time. Plan. Middle-aged and elderly people with poor physical fitness should choose a plan with a small intensity but a long duration. Young people with good physical fitness should choose a plan with a large intensity and a short duration.

2. Walking

The results of walking sports medicine reveal: Fast walking is the simplest and most effective aerobic fitness exercise. Exercises must master the intensity by themselves according to their health, physical strength, age and habits. The speed should generally be controlled at 100 to 130 meters per minute, each step The journey lasts for no less than 20 minutes. It is best to walk in a place with fresh air and elegant environment before dinner or half an hour after eating.

3. Running and walking alternately

There are two ways to alternate running: one is to walk first and then run, that is, walk for 1 minute and run for 1 minute, alternately. Every 2 weeks, you can adjust and increase the amount of exercise to shorten the time of walking and increase the time of running. The other is to start exercising from walking, and as the body's adaptability increases, it gradually transitions to jogging instead of walking. The movement time can last for 20 to 30 minutes, no less than 4 times a week. It is suitable for those who are new to exercise and the elderly and weak.

4. Climbing the stairs

4. Climbing the stairs

Climbing the stairs is a sport that combines fitness and daily life. It is a simple, effective, easy to carry out, and easy to adjust the amount of exercise. It is highly favored by residents living in high-rise buildings in metropolitan areas. Climbing the stairs is a more intense aerobic exercise form. Exercises must have a good health and generally use walking and running. , multi-level leap and jumping exercise forms. Exercises can choose exercise methods that suit them according to their physical condition and environmental conditions. Beginners should start from slow speed and last for 20 minutes, and gradually speed up or extend the duration as their physical fitness improves. When physical energy can tolerate 30 to 40 minutes, they can gradually transition to running, jumping or multi-level staircase crossing.

5. Swimming

Swimming and fitness exercises use the human body to receive buoyancy, resistance, friction in the water, and the human body to be in water. A whole-body exercise that exercises under weightlessness, suitable for all kinds of people. The intensity of swimming and fitness exercise is roughly similar to running. The heart rate per minute can be controlled at 180 minus the age of last year, and then 10. For example, a 60-year-old person can be controlled at 180-60-10 110 times per minute, and the exercise time is no less than 30 minutes, and no less than 3 times per week.

6. Cycling

The exercise effect of cycling and fitness is no less than jogging and swimming .In order to achieve fitness goals, exercisers must master the intensity of exercise: the initial person should generally pedal 60 times per minute; for exercisers with a certain foundation, the pedal speed per minute can be 75 to 100 times per minute. The time for each exercise must not be less than 30 minutes, no less than 4 times per week.

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