[Essay] - Programmer’s fitness plan after 40 years old

[Essay] - Fitness plan for programmers after 40 years old

2023 is the most difficult year for bloggers since they started working. In the post-epidemic era, the haze has not dissipated in 2023. Various industries and indices are still in recession, and programmers are not immune. Large factories laid off workers and small factories closed down. The blogger's company has experienced two rounds of large-scale layoffs in the first half of 2023. Because of the general environment, both domestically and internationally, we are in a downturn. As a middle-aged man over 40, we are faced with very big life problems. Under the pressure of life, we have no time to take care of our health. It is difficult to work overtime and attend meetings. I had no time to take care of my health, and because of social activities at work, I needed to drink and have sex, so my health gradually declined. In order to live a better and healthier life in the future. The blogger has made the following points in his daily life to stick to the plan.

1. Build confidence in fitness and formulate a plan to stick to it

Developing a fitness plan is the first thing to do and the purpose of fitness. This purpose will motivate you to move forward. After all, for normal people, the process of fitness is not any fun. It supports you to complete dozens of abdominal crunches every day. It is definitely not sweat and abdominal soreness. It urges you to complete a large number of squats. It will never be a twitch that makes you unable to even get on the subway the next day. So, determine your goals, what you want, and why you exercise. This big goal will tell you when you want to eat a full meal that your insulin is going to rise and your fat loss salary will only be off by 30% today. , this big goal will also tell you after you have been lazy for two days. No matter how hard you exercise, 48 hours is enough for your muscles to complete growth, and you should start.

2. Choose a method that makes you comfortable

The goal plan is to choose a fitness method that is comfortable for you. As a middle-aged and elderly person over 40, he is no longer young and cannot do 10 kilometers a day like young people. Even if you have the endurance, you may not have the time. The blogger likes cycling. She chooses cycling to keep fit. She rides to and from get off work, and rides more than 20 kilometers on two days on weekends.

3. Adjust the speed and focus on interval training

Choose your own comfortable way to exercise, and don't rush for success. You should do it at a moderate speed and focus on intermittent training. For example, if we choose not to do it, we can combine brisk walking, walking, jogging and other methods in exercise, which will help burn more calories in a shorter period of time and eliminate the beer belly.

4. When you first start exercising, don’t be too quick.

If you have no exercise habit before, you can start with the simplest walk. Increase the amount of exercise after forming a habit. No matter how experienced people in their 40s are, it is very necessary to warm up fully.

5. Increase strength, flexibility and balance exercises

As age increases, human organs also age. Therefore, you should do 30 minutes of aerobic exercise every day, but you should also appropriately increase strength, flexibility and balance exercises.

6. Diversification of sports

Doing the same exercise every day is easy to get bored and injured, especially for men over 40. Therefore, it is recommended to perform cross-training exercises, such as combining running with cycling, swimming with strength equipment exercises, etc.

7. Find suitable partners to encourage each other

It is very important to support and encourage each other. Training together will produce better results.

8. Pay attention to old injuries

Be sure to pay attention to old injuries when exercising. If your knees have been injured before, running is not the best option.

9. Summary

When it comes to fitness, the most important thing is training. Training is the foundation of everything. There is a certain truth to three-part training and seven-part eating. However, the prerequisite for this is to have three parts training. Whether it’s diet or rest, the purpose revolves around training. If you simply train without paying attention to diet and rest, your training effect will be reduced. But if you don't train, no matter how much you pay attention to diet and rest, your muscles and physical fitness will not increase.