Middle-aged man should take the maintenance and exercise

China's traditional Chinese medicine to

        The person arrives middleaged, all kinds of physiological function began to decline, the cell regeneration ability, immune function and endocrine function gradually declined, heart, lung, kidney and other organs organ function also unknowingly weaken, many people began to eyes presbyopia, grey hair. So, middle-aged man how to maintain fitness?

        Pay attention to diet

        Especially attention should be paid to control the total quantity of heat, avoid obesity. A strict control should be the intake of fat, reduce the saturated fatty acids in the diet, not more than 50 grams every day. Right amount added protein, generally every day intake of 70 ~ 100 grams, including at least one third for high grade protein, such as meat, fish, eggs, milk, etc.

        Carbohydrate is unfavorable and overmuch, eating too much sugar is not only easy to obesity, still can increase the burden of the pancreas. Want to eat more fresh vegetables, fruits, assure enough vitamins and cellulose added. Eating more calcium-rich milk, dried small shrimps, kelp, etc., to prevent osteoporosis disease.

        Less salt, daily must not exceed 8 g, lest cause high blood pressure and cerebrovascular disease. In addition, 40 years old man diet to be temperate, timing quantitative, lest cause digestive disorders and damage health, to give up smoking, it is a variety of diseases induced the "culprits". If drinking, also want right amount.

        Strengthen exercise

        Above 40 years old man in the bone calcium will slowly decrease, fitness one of the outstanding problem is prone to sports injuries, such as fracture, etc. So when motion must strengthen the protection, especially to the knee, ankle and vulnerable area. When just beginning to take exercise, should learn to master proper motion strength, especially overweight people, because of joint under too much pressure, more to have a good control movement strength.

        The beginning of the first don't running, can choose power cycling instrument practice, in order to protect the knee joint. Instrument training, also do no more than he can. You'd better exercise a week or so of aerobic exercise a week later then gradually contact apparatus. For just started movement of people or peacetime seldom movement of the people, insist to take exercise is a very difficult thing, it is suggested that comply with the following principles:

        Exercise content should be simple, Don't start expectations too high, such as the lower weight, at least to insist to take exercise 3 ~ 6 months, will be effective; Find a good exercise "partner" or to participate in collective activity; Make weekly exercise plan, such as "today I'm going to 1 hour run 5 kilometers of road", etc.; Get rid of all interference, especially not to tired or no time for an excuse, should perserve. (south cloud)