Forty-year-old men have three problems with their bodies, which are also three weaknesses that they must overcome when it comes to fitness. In fact, a man's forty-one flowers, the body contains huge potential, as long as you act, exercise properly, and return to the state of your twenties, it is not an impossible task. Therefore, fitness professionals point out that the top priority for 40-year-old men is not to give up on themselves and act as soon as possible.
The first weak: fat
40-year-old men have more interactions, less exercise, more fat problems, and the most concentrated is the waist and abdomen. Self-test with your hands, grab the fat on the waist and abdomen, it is all soft collapse, obviously fat. The occurrence of obesity indicates that the basal metabolic rate of the person has decreased, such people are prone to shortness of breath and weakness, do not like exercise, or will breathe if they move a little.
Fitness: 40% cardio + 60% muscle training
Overall training time, aerobic exercise accounts for 40% of the total training time, jogging for 40 minutes, followed by muscle training, such as sit-ups, push-ups. If you can't do standard push-ups initially, you can start with kneeling push-ups. In addition, side leg and weight-bearing side stretching exercises can also be performed
Second weakest: "Three highs"
Forty-year-old men are prone to the problem of "three highs" (high blood pressure, high blood lipids, and high blood sugar). People with "three highs" are usually prone to dizziness, difficulty concentrating at work, and uncoordinated movements when exercising.
For fitness: 60% cardio + 40% light weight equipment training
The first is to pay attention to the diet, reduce socialization, and eat more light food. In exercise, aerobic exercise should account for 60% of the total exercise time, and be trained with lightweight, multiple equipment. The so-called light weight equipment training is preferably 50% of the maximum weight that you can bear, and 20 times is one set.
The third weaker: wasting
Don't think that the thinner the better, in fact, wasting also represents the unhealthy body. A small number of forty-year-old men are troubled by their thin body shape. People with such a figure, most of the mentality is easy to be depressed, poor sleep quality, feel high mental pressure, and people are also easy to fatigue
Fitness method: 30% aerobic exercise + 70% mechanical training
Effective exercise has a large appetite, a good mood and, of course, helps sleep. In specific weight loss fitness programs, aerobic exercise accounts for only 30%, and equipment training for muscle building accounts for 70%. The so-called muscle building training, it is best to use the standard of 60%~70% of the maximum weight you can bear, and the number of times per group is about 10.
In any of these cases, train more than twice a week, spaced 2 days apart, to allow your muscles to rest. For example, Monday, Thursday and Sunday can be trained once each, each time in a different area, but the muscles of each part of the body and the joints of each part of the body must be exercised during the week.
Male kidney health criteria
The Hong Kong Urological Association released the survey "Prostate and Urination Awareness". The survey successfully interviewed 465 male professional drivers over the age of 35. Nearly three adults do not know that normal urination in men should be completed within 1 minute, about 5 adults think that it is no problem to urinate longer than ordinary people7 adults refuse to be examined because they urinate for a long time, and the reason is mostly that they do not know that it is a disease. However, further physical examination revealed that 73% of men had symptoms of BPH. In this regard, urology experts recommend that men over 40 years old can calculate the time of urination by themselves, such as whether they can be discharged within 1 minute, to determine whether there is a problem with the prostate.
How long after drinking water should I go to the toilet to be normal? Is the rumor that most of the popular urine in society is kidney deficiency and more urine to detoxify, is it reasonable? Here is the gold standard for healthy urination proposed by experts.
1. How many times a day is the most normal?
A, 6 times B, 7 times C, 8 times D, 9 times
Correct answer: C
Expert analysis: The standard for healthy urination is 8 times a day, about 300 ml each time, and the total amount does not exceed 3000 ml. If it is not the cause of drinking water more than 8 times, it is called frequent urination Many people think that they always want to urinate kidney deficiency. In fact, most urinary frequency has nothing to do with the kidneys.
urinate more often, but urine output is small, which may be a problem with the bladder and urethra; Not only a large number of times, but also a lot of urine output, it may be a metabolic disease of internal medicine, such as diabetes or polyuria. Only frequent urination and high urine protein on routine urine tests may have kidney problems.
Some people urinate a lot because they always feel the urge to urinate. At this time, you can check yourself: the urge to urinate is very urgent, which may be overactive bladder; Urination is vague, less urgent, and may be sensory nervousness, or chronic inflammation of the bladder caused by a urinary tract infection.
2. How many times is it better to get up at night?
A, 0 times b, 1 time c, 2 times d, 3 times
Correct answer: B
Expert analysis: urinate 8 times a day, urinate 7 times during the day, and urinate 1 time at night, the optimal ratio.
Too much at night is because you drink too much water before going to bed. This is normal, and it is not necessary to deliberately reduce water intake at night in order not to stay at night, unless you are in patients with congestive heart failure and high blood pressure, you need to control your water intake throughout the day. Don't worry about drinking more water at night, your eyes and face will be puffy in the morning, only people with kidney problems will do this, healthy kidneys will be metabolized normally and will not be edema.
In order to reduce the night, many elderly people do not drink any water at night, and the time becomes longer, but the urine becomes thicker, causing bladder stones and other diseases.
Another situation is that you don't drink much water at night, always get up at night, and frequent urination during the day, each time there is a lot of urine, indicating that there is a medical metabolic disease of low urine, indicating that there is a problem with the bladder and urethra.
3. What is the best interval between urination?
A. 10-30 minutes; B. 30-45 minutes; C. 45 minutes - 2 hours; D. More than 2 hours
Correct answer: B
Expert analysis: Generally speaking, it takes 30-45 minutes for water to be metabolized normally in the body, which is equivalent to the time of a class in school
However, choosing other options in this question does not necessarily mean that your body, especially the kidneys, has a problem. The length of time water stays in the body is mainly affected by two factors, one is salty or light. If you eat salty, it will take longer to urinate. Salt accumulates water in the body.
The second is to eat more and eat less. I drank beer without eating anything before the banquet, and I wanted to go to the toilet to eat immediately, especially after the staple food, it was not easy to pee. The reason is simple, food adsorbs water like a sponge, prolonging the discharge time.
In addition, whether the body is dehydrated and the heat and cold of the weather will also affect the time of urination. After the exercise, sweating, the body is highly dehydrated, all the water drunk is absorbed, the weather that is difficult to discharge is too cold, the water cannot be volatilized with sweat, it can only become urine, and I always want to go to the toilet.
4. What color is normal urine?
A, light brown b, colorless c, bright yellow d, bright red e, soy sauce f, white.
Correct answer: A
Expert analysis: Healthy urine should be yellowish and transparent, just like the first tea you brewed. When you drink a lot of water, urine may also be as colorless as boiled water, just like the yellow color of beer. All of these situations are normal.
Abnormal urine includes the following: shiny bright yellow, indicating that the urine contains jaundice, or vitamin B2 supplementation, that is, too much riboflavin; a bright red color like meat washing water, indicating the presence of red blood cells in the urine, possibly a renal surgical disease or nephritis, or rifampicin is affected by anti-tuberculosis drugs; soy sauce color, broken red blood cells in the urine, may also be nephritis; White, rare, indicates chylus in the urine, due to filariasis or blockage of the kidneys and lymphatic vessels.
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