In the second half of life, it is not about power and money, but about health. Having a strong body can benefit you a lot for the rest of your life.
When people reach middle age, various diseases will come to their door, such as various problems such as three highs and obesity. In the past, when we were young, we were used to squandering our health, and we didn't think that a healthy body was so great that we found that a healthy body could not be obtained with more money when we reached middle age.
When people reach middle age, fitness exercises begin to attract much attention. Proper fitness exercise can prevent muscle loss, prevent obesity, improve immunity, and slow down the rate of body aging.
After the age of 30, people should pay more attention to fitness exercise, but blind fitness is not advisable. Some wrong behaviors can make you feel injurious in your fitness. If you reach a certain age, don't do these four things lightly!
1. Exercise does not warm up
Don't underestimate the warm-up, the older you get, the more your joints will age, your muscles will begin to lose, your flexibility will decrease, and your strength will also be lost.
Warming up before a workout can improve joint flexibility, warm up the body, improve muscle elasticity, make you more expressive when exercising, and reduce the chance of injury. You can do a GIF stretch and walk briskly for 10 minutes before you start your workout.
2. Blindly conduct high-intensity training
With the increase of age, the loss of muscles is obvious, physical endurance will decrease, and at this time, high-intensity training is easy to injure the body, resulting in problems such as straining muscles and damaging muscles and bones. Especially for people with some underlying diseases, they must avoid high-intensity training, which can easily aggravate the condition.
It is recommended that you choose low-to-medium intensity training such as running, aerobics, square dancing, cycling, etc., and be sure to listen to the sound of your body and stop if you feel unwell.
3. Exercising for too long
Everything needs a moderate amount, and exercising for too long will also cause great damage to the body, and it is easy to have problems such as joint patterns and excessive muscle exhaustion, especially for older people.
For middle-aged people with no fitness experience, it is enough to keep each workout time at about 30 minutes, and those with a fitness foundation should not exercise for more than 90 minutes each time.
Fitness exercise also needs to be kept regular, not fishing for three days and drying nets for two days, but to have a plan and frequency, such as exercising about 3 times a week, in order to achieve the effect of real physical fitness.
4. Exercise before bedtime
Many middle-aged people are busy and don't have much time to exercise, so they will choose to exercise before going to bed or sacrifice sleep time for exercise, which is not advisable.
Exercising before bed can put the brain in a state of excitement, affecting the quality of sleep, and it is good to delay sleep time. Exercising at the expense of sleep time will make you lack rest, your body functions cannot be effectively repaired, and the whole person will be in poor condition during the day.
The correct way is to start the fitness workout 1 hour after dinner, and stop the exercise 1 hour before going to bed, so that the heart rate gradually returns to normal, and slowly calms down before drowsiness can be brewed.
epilogue
Sports and fitness are to strengthen the body, prolong life, and let us have a healthier body, but exercise should also choose the right way, do not exercise blindly, you can reduce the chance of injury, so as to reap more benefits, meet a better self.
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