The best way to exercise for a 35-year-old man

　　A 35-year-old man’s body function begins to decline gradually. Choose the right one. exercise Method is crucial. The following introduces you to some exercise methods and key points suitable for 35-year-old men.

Strength training and resistance training

　　Build muscle mass: Men tend to lose muscle mass after the age of 35. Strength training and resistance training can effectively maintain and increase muscle mass. For example, use dumbbells to perform bench press, squats and other movements, 2-3 times a week, 3-4 groups each time, 8-12 times per group.

　　Increase basal metabolism: More muscle mass helps increase basal metabolism, allowing the body to burn more calories in daily life. After strength training for a period of time, your body uses more energy even at rest.

aerobics

　　brisk walking and swimming: Brisk walking is a simple and effective aerobic exercise that can be performed 3 to 5 times a week for more than 30 minutes each time. It can effectively improve cardiopulmonary function. Swimming is also a good choice. It puts less pressure on joints and can exercise muscles throughout the body.

　　Reduce cardiovascular disease risk: Long-term aerobic exercise can improve cardiovascular health healthy , reducing all-cause mortality is very important for the health of 35-year-old men.

Joint protection and flexibility exercises

　　Prevent sports injuries: As age increases, joint flexibility and stability decrease. Flexibility exercises can increase the range of joint motion and reduce the occurrence of sports injuries. Yoga or Pilates exercises can be performed 2-3 times per week.

　　Choose joint-friendly exercises: Low-impact sports such as cycling and swimming put little pressure on joints and are suitable for 35-year-old men to persist for a long time.

Nutritional intake and stress management

　　Ensure protein intake: Protein is a key nutrient for muscle synthesis. A 35-year-old man should ensure adequate protein intake, such as chicken breast, fish, shrimp, beans, etc.

　　Control cortisol: Stress can cause cortisol to rise, affecting your health. You can manage stress and maintain hormone balance through meditation, deep breathing and other methods.

　　35 years old male Body metabolism, muscle mass, etc. begin to change. Proper exercise can improve health and reduce the risk of disease.