Fitness programs for men of different ages

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The fitness methods chosen by men of different ages are also different. Different men have different physical health conditions, so every man should choose the appropriate fitness method according to his own situation!

Do you know what are the correct fitness methods? Let’s take a look at these men’s fitness methods collected by the editor!

Men 30: Saving capital for health

At the age of 30, a person's physical function has passed its peak. At this time, if physical exercise is neglected, the oxygen uptake, which is very important for endurance, will gradually decline. Followed by it may be for some diseases buried hidden dangers. And doing some exercise at this time can often get twice the result with half the effort, and also save enough capital for future health.


Exercise requirements

In terms of exercise time, it is necessary to ensure that there are 3-4 times a week, 30-60 minutes each time. The intensity can be slightly lower than the intensity at the age of 20. Aerobic exercises such as cycling, running, swimming, and walking can be done, but it is required to keep the heart rate up for at least 20 minutes.

Start with 5-30 minutes of jogging, 20 minutes of a strengthening workout, and 5-10 minutes of stretching, focusing on the back and leg muscles.


Men 40: Controlling body shape is the key

Men who enter their 40s may suffer from high blood pressure and fatty liver. Therefore, timely and appropriate exercise can effectively prevent body obesity.


Exercise requirements

For men in this age group, exercise must be light at the beginning, especially for those who are overweight because their joints are under too much pressure, they should pay more attention to the intensity of exercise. You don’t need to run at the beginning, you can choose power bikes, elliptical machines and other equipment to practice, which can protect the knee joints, and these exercises are also aerobic exercises. Even if you are on equipment, you must persist in aerobic exercise for 20 days and maintain a small amount of exercise. The equipment in the first 3 days is mainly about adapting, getting familiar with the regular equipment posture, and then proceeding step by step, instead of rushing forward to achieve a certain purpose.



25-30 minutes of moderate-intensity exercise, such as jogging, swimming, cycling, etc.


Man 50: Gentle but not aggressive

As you get older, 50-year-old men should not pursue sports speed, nor should they choose high-intensity events like young people. The focus of fitness should be softer, and they must not use too much force.


Exercise requirements

According to your specific situation, you should reasonably arrange exercise items and intensity, and focus on strengthening exercises to improve endurance, strength, flexibility, and sense of balance. To improve the endurance level, you can choose some aerobic exercises, such as brisk walking, jogging, etc. Those who have the conditions can practice pedaling power bikes and running steps. For strength exercises, you can choose to go to the gym to receive formal fitness guidance. People without conditions can also use dumbbells, sandbags, etc. for training at home.


5-10 minutes of stretching exercises, 10-15 minutes of equipment exercises, and 10 minutes of relaxation exercises. The pulse should not exceed 140 beats per minute.

Fitness is a very hard work and requires long-term persistence. When exercising, you should also pay attention to your physical health, such as heart rate, blood pressure, blood oxygen, breathing rate, etc. BP Smartwatch can help you in this regard.