How to maintain fitness for middle-aged men ?

Middle-aged people, the various physiological functions began to subside, cell regeneration, immune function and endocrine function gradually decreased, heart, lung, kidney and other organs function unwittingly weakened, many people began to eye the old flowers, hair gray. So, how to maintain fitness for middle-aged men ?

1. Pay Attention Diet

Particular attention to control the total calories to avoid obesity. To strictly control the fat intake, reducing saturated fatty acid intake, not more than 50 grams. The amount of added protein, usually daily intake of 70 to 100 g, of which at least one-third of high-quality protein, such as meat, fish, eggs, milk and so on.

Not too much sugar, too much sugar is not only likely to be obese, but also increase the burden on the pancreas. To eat more fresh vegetables, fruits, to ensure adequate vitamin and fiber supplement. To eat more calcium-rich milk, shrimp, seaweed, etc., to prevent the occurrence of diseases such as osteoporosis.

Eat salt not more than 8 g per day, so as not to cause hypertension and cerebrovascular disease. In addition, the 40-year-old man diet should be moderate, regular meals, so as not to cause digestive disorders and damage to health, to quit smoking, which is induced by a variety of diseases, the "culprit." If you drink, but also appropriate.

2. Strengthening Exercises

Men over the age of 40 calcium in the bones will gradually decrease, fitness a prominent problem is prone to sports injuries, such as fractures. Therefore, we must strengthen the protection movement, especially for the knee, ankle and other vulnerable parts. Beginning of exercise, you should learn to master the proper exercise intensity , especially overweight people, because too much pressure to bear joints, but also to control the exercise intensity.

Start by not running, you can choose the power bicycles and other exercise equipment in order to protect the knee. Training equipment, they should do what. Best first week or so of aerobic exercise to practice a week and then gradually touch devices. For just start moving people or people who rarely exercise, and exercise is a relatively difficult task, we recommend the following guidelines:

Training content should be simple; beginning not expecting too much, such as reduced body weight, and exercise at least three to six months, will bear fruit; looking for a good workout "partner" or participate in group activities; formulate weekly exercise target programs such as "Today I want to finish 1 hour, 5 km road", etc.; eliminate all interference, especially not to tired or no time as an excuse, should be sustained.

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