Middle age is like a watershed. For a man who is the backbone of his family, middle age is the prime time of his career, which means success and maturity. However, after most men enter middle age, their bodies begin to decline. They are either sick or have obvious health warning signals. Today, this paper summarizes a "health index" for middle-aged men by referring to the "National Physical Fitness Measurement Standard" formulated by the General Administration of Sport of the People's Republic of China, as well as a number of foreign studies. If you are over 40 years old, you may refer to these indicators to understand what state your body is in and correctly handle your health crisis.
Grip strength: at least 40kg. Grip strength can reflect the overall state of the body. American scientists have tracked nearly 6000 men for more than 40 years, and found that people with long life usually have larger grip strength. During the test, separate the feet with the same width as the shoulders, and let the arms hang down naturally. Adjust the grip meter (generally available in the gym) to the appropriate grip distance, and then firmly grip the upper and lower grip handles. Take the maximum value after two measurements. Do not swing your arms, squat down or touch your body with a grip meter when exerting force. Men over 40 years of age can be regarded as basically qualified only if they reach a grip strength of at least 40 kg. Otherwise, they should do some targeted exercises, such as holding pressure ball.
Arm strength: can do 10 push-ups after 40 years old. Arm strength reflects the muscle strength of the upper limbs. Increasing arm strength can improve physical fitness. The push-up test is usually used. In the process, pay attention to the fingers forward, the spacing between hands and shoulders is the same width, and the shoulders and elbows should be at the same level when the body bends and falls. At least 10 men aged 40 should be selected. The easiest way to exercise arm strength is to raise dumbbells.
Leg strength: squat up repeatedly for 19 times in 30 seconds. As the saying goes, "old legs grow old.". If people neglect to exercise in middle age, their leg strength will drop. When considering, cross your hands in front of your chest and sit on a chair without arms, with your legs as wide as your shoulders; Then stand up with your knees fully extended, sit down again, and repeat; Calculate how many times you can do it in 30 seconds without pain in your waist and knees. Generally, men should be able to reach 19 times. If it is lower than this value, it is better to strengthen the exercise: sit on the chair, straighten the leg, 30 ° to the ground, keep the toes straight for 10 seconds, and then raise the toes, keep the same for 10 seconds, make the calf muscles tense, and then put down the legs. Constant exercise can strengthen leg muscles and improve joint stability.
Flexibility: bend down and touch the toes. Good flexibility, can enhance body flexibility, prevent premature aging of muscles, and also play a role in delaying skin relaxation. Bend upright, can you touch your toes with your hands? This simple action can detect the flexibility of your body as quickly as possible. If the position of your hand downward is much higher than that of your peers, you should pay attention to it. In addition, you can also test the flexibility of the upper limbs by crossing your back and hands. The right hand is up, around the shoulder, and the left hand is extended from the back up, trying to reach the two hands together; Then exchange your hands to see if you can get there. Look at the distance between the middle finger of both hands, whichever side is more laborious. Usually, people with a difference of more than 5 cm between their hands should strengthen their exercise. Back holding, body forward bending and swimming can all play a certain role.
Balance: stand on one leg for 7 seconds. People with a good sense of balance will walk with a steady gait and will also give a strong and beautiful impression. The test method is: hold your hands on your waist, close your eyes, and choose one leg that is easier to stand on; The raised foot can be raised or lowered, but it cannot contact the supporting foot; The end sign is that the supporting foot moves or the raised foot touches the ground; Conduct two tests and record the longer time. Generally, a pass is more than 7 seconds. Exercise joints and muscles can achieve the effect of improving balance. Some unconventional exercises can also stimulate the body to make a balance response. Such as walking backwards, catwalk, etc.
Endurance: 3 kilometers in 28 minutes. Being able to keep a brisk and powerful pace for a long time is a really good way to measure your health. According to the conclusion of Swedish researchers, a healthy 40-year-old man should walk 3 kilometers in 28 minutes, which is equivalent to 134 steps per minute at a normal pace. You can also use another test method to calculate how many meters you can walk in 6 minutes by walking back and forth at a speed of at least 3 times faster than usual at 50 meters intervals. People whose test results are below 400 meters should strengthen endurance training. Long distance running and swimming are good methods.
Agility: move 36 times in 20 seconds. Improving your body agility can not only make you move more freely, but also keep your brain more flexible. The test method is to draw three lines on the ground at an interval of 1 meter; First, stand with your feet across the middle line, then quickly move to the right line and stand across the line, then move to the middle, then to the left line, and finally return to the middle line. This is a round. Record how many rounds you can move in 20 seconds. In the case of less than 36 times, it is necessary to strengthen the agility training. Badminton, table tennis and basketball are all good ways.
Psychology: keep a positive attitude. The core of male mental health standard is to respond positively to all events or activities beneficial to mental health. Nowadays, it is almost a common problem for middle-aged men to bear pressure on themselves and neglect communication with their relatives. From now on, we can chat with our family more and put aside the worries of work. Men can completely get rid of their worries and regain happiness.
(Intern editor: Liu Feifei)