Do you want to gain muscle and reduce fat or delay loss? Men who are 30, 40, and 50 years old have very different points!

● Adjust your breathing at the age of 20, calm your heart

● At the age of 30, we aim to increase muscle and reduce lipids, and start with aerobic and oxygen-free exercises at the same time

● 40 years old maintains three exercise habits per week, towards multi-faceted sports

● In addition to maintaining exercise habits at the age of 50, men have to start paying attention to breathing. Some people believe that only by controlling weight or practicing muscle lines for fitness is equivalent to achieving fitness goals. Feng Tingyun, a physical therapy physician at the University of Taipei Medical University, said that the physical and mental states of men of different ages are different, and they should think about it in a stage of ten years. The focus of fitness should be different at the age of 20, 30, and 40.

20: Shen Yan's self-restrained

Quantitung said that 20-year-old men are young and have a bloody atmosphere, which is easier to act urged and often have inattention and are difficult to think calmly. At this time, exercise should focus on breathing frequency to help Shen Yan's self.

Qian Tingyun said that men in their 20s should adjust their breathing in the early stage. They can start by pushing and sitting up and down, choose a single movement to adjust their breathing. The frequency of each inhalation and exhalation is expected to be consistent. In the early stage, it is recommended to use 3 to 5 minutes as a group, adjust the number of groups according to their own physical strength, and then slowly extend the time of each group. This can help calm your mood, improve your attention, and also help you think about future development.

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30: Men who are trained in a state of shape should start to fight for work, which is also the stage of joining the family. Work and family will make men at this stage busier and their time will be more expensive. At the same time, it may also reduce the time for exercise or fitness, so that their physical condition will begin to move towards obesity and other directions. This may also increase the risk of the disease.

Qian Tingyun said that men in the 30s should maintain exercise at least once a week. Boosting and lipid reduction is the most important goal of this stage. It is recommended to start aerobic exercise and oxygen-free exercise at the same time to keep their figures uneven. The muscles of the waist, abdomen, and buttocks should be established at around 30 years old, and at the same time, it will also help prepare future muscle strength.

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40: The speed of recession

The body of a 40-year-old male begins to enter a gradual recession. The goal of this stage is to "sustain the speed of recession in the future". It should increase the frequency of sports, maintain the habit of sports at least three times a week, and should be in a multi-faceted sports, such as fitness training and training, and also cultivate the habit of playing basketball.

Especially for men at this stage, their softness and agility will be greatly reduced. The softness can be relaxed through exercise training, such as Pilates, yoga, stretching, etc. It is recommended that you can do agility training that stops immediately after running fast, or simply walking with crabs, and you can also achieve agility training.

50: Menopause will face menopause, and menopause will be faced with menopause. Feng Tingyun suggested that sports projects should be reversed. In addition to maintaining the exercise habit of starting to cultivate at the age of 40, they must also start to pay attention to breathing and survive the discomfort of menopause.