1. The benefits of men’s adherence to fitness: improving sexual function
According to a survey, compared with sedentary and sedentary people, keeping fast walking four times a week and 30 minutes a day, or taking other sports with equivalent energy consumption, such as swimming and jogging, can reduce the incidence of sexual dysfunction in adult men by 2 / 3. So proper fitness is very helpful to sexual function.
2. The benefits of keeping fit for men
Living in this high-pressure society, men face the greatest pressure every day. Give up, it’s too low spirited; Don’t give up, I’m almost out of breath. Why don’t you use fitness to decompress. Relevant researchers have found that during running, people will produce a substance called “endorphin”, which can make people feel relaxed and happy. “Endorphins” are also known as “happiness hormones” or “youth hormones”. They can make people feel happy and satisfied, and help people relieve pressure and unhappiness. So, if you want to be happy, run and sweat.
3. The advantage of keeping fit for men is to build self-confidence
As long as you set the exercise goal for yourself step by step at the beginning of fitness, then with the gradual realization of the goal, men will be able to constantly get a happy mood and build up self-confidence for themselves. Secondly, long-term exercise can also help men develop good living habits, make their bodies healthier, and also bring positive mental changes to men.
4. The benefits of men’s fitness: promoting sleep
A good night’s sleep will improve your concentration, improve your productivity and improve your mood. Exercise is the key to good sleep. Regular exercise can help you fall asleep faster and make you sleep deeper.
5. The benefits of keeping fit for men: unblocking blood vessels
Engaging in sports regularly and scientifically also has a good impact on the morphology, structure and function of the cardiovascular system. For example, through endurance training of appropriate intensity, it can improve and enhance the blood supply capacity and metabolic capacity of the myocardium, reduce the fat deposition of the blood vessel wall, play a positive role in preventing arterial stiffening, and also prevent the occurrence of myocardial ischemic diseases.
1. Jogging
Jogging is the most popular aerobic metabolic exercise method in the world today. It has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis, obesity, etc.
2. Walk
The research results of walking sports medicine reveal that brisk walking is the simplest and most effective aerobic fitness exercise. The exerciser must master the intensity by himself according to his own health, physical strength, age and habits. Generally, the speed should be controlled at 100-130 meters per minute, and each walk should last for at least 20 minutes. It is best to walk in a place with fresh air and elegant environment before dinner or half an hour after dinner every day.
3. Climbing stairs
Climbing stairs is a combination of fitness and daily life. It is a simple, effective, easy to carry out and easy to adjust exercise volume. It is favored by residents living in high-rise buildings in metropolises all over the world.
4. Swimming
Swimming fitness is a full-body exercise that takes advantage of the buoyancy, resistance and friction of the human body in the water and the weightlessness of the human body in the water. It is suitable for all kinds of people.
1. Exercise time should be fixed
Every exercise should be arranged at the same time as possible, so that you can develop a good exercise habit and help the internal organs of the body to form conditioned reflex. One hour after dinner and one hour before bedtime, exercise is not allowed, otherwise digestion and sleep will be affected. The best time for physical strength is generally between 15:00 and 20:00, which can be considered as the main exercise time.
2. The load should be determined according to your physical strength
Generally speaking, the effective number of developed muscles is 8-12 times, at least not less than 8 times, and this number should be the best. Therefore, the load should be controlled at 70% – 80% of the maximum strength of the individual, that is, the most effective number of times to use this load is to use a large load, not more than 5 times. The most effective number of times to develop endurance and reduce fat is to do 20 times with a small load, and even to reduce waist and abdominal fat until it stops moving.
3. Exercise at a suitable time
Beginners and those who usually have a large amount of labor should work three times a week for 1-1.5 hours each time, but each exercise should include all parts of muscles and muscle groups. Those who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure that the muscle can recover effectively. For example, practice your shoulders, abdomen and chest today, and practice your back, arms and legs tomorrow.
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