Middle age generally brings a stiffening of your blood vessels and a drop in testosterone levels accompanied by a loss of lean muscle tissue and increase in body fat. However, regular exercise for a middle-aged man can help combat some of these unwelcome changes.
心血管锻炼将有助于保持你的心脏和肺强和燃烧脂肪，和力量训练演习将有助于保持和增加瘦肌肉组织。开始一个新的锻炼计划之前，请咨询你的医生。
Keep It Real
Before beginning an exercise program in middle age or older if you are a beginner, or haven't exercised for a while, start slowly and build your strength and fitness gradually to minimize the risk of injury. Don't try to immediately do what you could do 20 years ago at college or high school. The美国人身体活动准则recommends that older adults commit to 150 to 300 minutes of cardiovascular exercises such as running, swimming or cycling a week and strength training twice a week. If you're very fit and it appeals, do the 75 to 150 minutes of vigorous cardio activity also recommended.
Read more:The Best Workout for Men Over 50
A Healthy Heart
After the age of 25 to 30, the average man's maximum heart rate starts to steadily decline, and the ability to pump blood drops by 5 to 10 percent every 10 years, according to哈佛健康出版物. Keep your heart strong and healthy with a cardiovascular program of indoor or outdoor activities such as brisk walking, jogging or cycling. Brisk walking gently elevates your heart and breathing rates, and is ideal if you are a beginner or have joint problems. Introduce jogging as you get fitter and stronger. Cycling is a fairly low-impact exercise which you can do either inside or out.
把它带到健身房
A total-body gym workout program of cardiovascular and strength-training exercises helps middle-aged men lose weight and regain lost lean muscle tissue. Start your workout with a 15- to 20-minute cardiovascular routine on the treadmill, stationary bike or elliptical machine. Apart from burning calories and fat, this helps warm you up in preparation for your strength-training routine.
结合使用电阻机器和免费的weights to work the major muscles of your chest, upper back, shoulders and legs. Pushing exercises such as the seated chest press and the seated dumbbell shoulder press also work your triceps. Pulling exercises such as the lat pulldown or seated row hit your lats and back saysExRx. The seated leg press works your quadriceps with a secondary effect on your hamstrings.
The Joys of Yoga
If you prefer less strenuous activities, yoga may help improve your fitness. Your muscles become less flexible and you lose joint mobility as you get older, and by the time you hit 50, years of bad posture may lead to neck and back pain. Yoga helps combat these problems by moving your joints through their full range of movement with gentle stretching exercises and advanced breathing techniques. A regular yoga practice can also improve your sleep patterns according to theNational Institutes of Health.