The Complete Guide to Physical Fitness and Fitness for Middle-Aged Men: From Self-Testing to Scientific Exercise Plans

How can middle-aged men conduct self-physical fitness tests? Dr. Cooper, an American medical scientist, created a very simple self-physical fitness test method: For people aged 40-49, if the distance of jogging in 12 minutes is less than 1200 meters, their health and physical fitness are poor; if they can jog 1300-1600 meters, their physical fitness is unqualified; if they can jog 1700-2100 meters, their physical fitness is passable; if they can jog 2200-2400 meters, their physical fitness is very good; if they can jog more than 2500 meters, their physical fitness is the best. How can middle-aged men arrange their own fitness plans? For middle-aged men over 40, physical exercise is not only beneficial to maintaining a good physique, but also to preventing diseases. (1) Persist in 25-30 minutes of cardiovascular exercise, such as jogging, swimming, cycling, etc. (2) Persist in 10-15 minutes of equipment exercise. The equipment should not be too heavy, but the number of repetitions can be increased. (3) Persist in 5-10 minutes of stretching exercises, paying special attention to moving the joints and those muscles that are prone to atrophy. (4) Persist in 45 minutes of exercise to enhance physical strength. You can use equipment or do push-ups, half squats, etc. (5) You should persist in sports such as tennis, swimming, jogging, golf, dancing, and walking. Middle-aged men should pay attention to the following issues when exercising: not doing warm-up exercises, being impatient for quick results, not drinking beverages during exercise, exercising for too short a time, and exercising too frequently and intensely. For middle-aged men over 40 years old, bones have stopped growing and calcium in bones is slowly decreasing. Therefore, it is important to pay attention to protecting the knees, ankles, and other parts of the body during exercise. "Light sports" is also called "relaxed sports". It focuses on psychological adjustment and mental regulation. Its characteristics include low energy consumption, flexible exercise methods, low technical requirements, low economic burden, and relaxed time requirements. Reasonable exercise can enhance the physical function of men over 40 years old and has an extremely good effect on improving the cardiovascular system, respiratory system, digestive system, nervous system, and endocrine system.