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  3. A workout for every age and attitude Your fitness plan may change with age, but the benefits don’t: strength, flexibility an

A workout for every age and attitude Your fitness plan may change with age, but the benefits don’t: strength, flexibility an

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问题                                   A workout for every age and attitude
    Your fitness plan may change with age, but the benefits don’t: strength, flexibility and better health.
    As men age, their fitness needs change. The all-out basketball games played at 20 aren’t so painless played at 36. During middle age, weight begins to creep up as metabolism slows, and the fat around the midsection threatens the heart and other organs. Elderly men discover the importance of flexibility and muscle strength as the simplest tasks, such as getting in and out of chairs, can become a challenge.
    A woman’s aging process is distinguished by particular physiological changes that demand specific workouts, such as resistance training to combat the osteoporosis (骨质疏松症) that often occurs following menopause (绝经期). But men don’t have such definitive markers and may realize they need to change their exercise routines only when they suffer a sprain that takes weeks or months to heal.
    It’s vital, however, for men to keep exercising to maintain good health. One study, published last year in the Journal of Applied Physiology, found men aged 65 to 79 who did regular physical activity had far stronger immune systems than those of a sedentary (惯于久坐的) control group. A separate Canadian study of 19000 men discovered that those who exercised and were fit cut their risk of death by heart disease in half.
    Men in their 20s are at the peak of their strength. That’s why many head for the gym and load up on weights, sometimes neglecting the cardiovascular (心脏血管的) aspects of their workout. But cardio
exercise is necessary at this stage to maintain heart and lung health.
    Throughout their 20s and early 30s, men also aren’t giving much thought to things like warming up and stretching. They’re not seeing as much in terms of body decay. So they’re not as good about doing preparation and cross training—even though they should—because they don’t feel they need it.
    At this stage, men should incorporate a variety of sports and activities into their cardio and weight routines. Variety is important for cardio and weight-beating exercises, so the body doesn’t get used to the same repetitive movements. He advocates sports such as basketball or soccer, or activities such as kickboxing, all of which involve explosive movements as well as body rotation.
    A sedentary lifestyle can creep up on guys in their 20s and 30s if they don’t adhere to a regular fitness program. If competitive sports become too intense or even dangerous, experts recommend doing less-demanding activities such as exercise classes, running or cycling.
    Developing a consistent workout that includes cardiovascular and strength training should be paramount to keep weight down and muscles strong. Men typically gain abdominal weight, which puts them at higher risk for heart disease and diabetes. Maintaining flexibility is vital as well, which only gets more important with each passing year. Yoga is a kind of sport designed for keeping joints flexible, which helps prevent injury.
    Workouts for men in their 60s and 70s should be geared toward functional fitness, or training the body to handle real-life situations, such as getting in and out of chairs or navigating stairs. That means relying less on weight machines and more on the body itself to maintain strength and balance such as by lifting weights. Although men generally don’t experience as much bone loss as women as they age, they can still suffer aging fractures and should strive to maintain good bone density. That can be done in part through weight-beating exercises.
    Aerobic activity continues to be important as well. Haber, a professor of gerontology (老人医学), advocates mild activities such as brisk walking, riding a stationary or recumbent bike, or taking a moderately paced exercise class. One element that shouldn’t be ignored is the social aspect of exercise, which becomes more important at this stage in life. Mental health, he says, becomes involved physical health.
    Men should be encouraged to begin an exercise program at any age. "The encouraging message is that it’s never too late to start," says Haper. "The only thing men need to understand is that Rome is not built in a day. But just by making some simple lifestyle adjustments, men can have tremendous results."
Choosing a strategy for each stage of life
    Act your age. You may want to be 25 again, but your 45-year-old body can’t take it. If you keep engaging your fitness plan as you age, you can stay strong and flexible and reduce the risk of injury. After all, the best workout is the one you actually do—and it’s hard to exercise if you hurt yourself.
20s and 30s
Monday
    1. Warm up for 5 minutes and do dynamic stretches, such as touching toes, lunging backward or twisting the upper body from the hips. 5 minutes.
    2. Jump rope for two minutes; wall sit—no chair, only your back on the wall—for one minute.
    3. 15 push-ups to pike position then crawl on hands and feet forward and backward 10 yards.
Tuesday
    Take it easier. One hour of yoga or a 30-minute mildly paced swim or a one-hour moderately paced hike or walk.
Wednesday
    Five minutes of warm-up and 5 minutes of dynamic stretching.
    1. Two sets: Hold push-up position with hands on a stability ball for one minute; Lying on side, raise hips and balance on lower arm for 30 to 60 seconds on each side.
    2. Static stretches: Hold each position for several seconds.
Thursday
    One hour of a sport such as basketball, tennis, soccer, flag football or an-hour-long kickboxing or tai chi class. Make sure to warm up and stretch.
Friday
    Five minutes of warm-up and 5 minutes of dynamic stretches.
    1. Three sets: 10 to 12 biceps curls with barbell (杠铃); 10 to 12 triceps presses lying on a stability ball with dumbbells.
    2. Static stretches.
    3. Hot shower or bath followed by 10 to 15 minutes of relaxation or meditation.
Saturday
    Exercise at a mild intensity for about an hour. Choose an activity such as a gentle swim, a slow walk, or an easy bike ride or hike.
Sunday
    One to two hours of a favorite activity, such as golf, tennis or running. It should be something different from other activities done during the week.
40s and 5Os
    The challenge at this stage in your fitness is not to get bored. This program, devised by Ken Alan, a personal trainer and lecturer in kinesiology (人体运动学，运动疗) at Cal State Fullerton, emphasizes a variety of activities for cardio, weight training and flexibility.
Monday
    Warm up for 3 minutes.
    Medium-to high-intensity cardio activity, such as running, cycling, stair-climber or aerobics. 30 minutes.
    Cool down for 2 minutes and stretch for 5.
Tuesday
    1. Warm up for 3 minutes.
    2. Two sets: 8 to 12 incline dumbbell presses.
    3. Two sets per leg: 8 to 12 alternating forward lunges.
    4. One set of back hyperextension to failure.
Wednesday
    Rest and recover. Doing some low-to moderate-aerobic activity (walking, gardening, cycling) is optional.
Thursday
    1. Warm up for 3 minutes.
    2. Two sets: 8 to 12 back rows.
    3. Two sets: 8 to 12 incline dumbbell presses.
Friday
    Seven reps of interval cardio training: alternate two minutes of fast-paced activity (such as walking or running, or using a stair climber or elliptical trainer) with two minutes of mildly paced activity. Should be about 30 minutes.
Saturday
    Engage in a sport or leisure activity such as organized games (golf, tennis).
Sunday
    Rest and recovery. Some low to moderate aerobic activity is optional.
60s and 70s
    In your 60s and 70s, keep it real. That is to concentrate on functional fitness that helps you in your daily life. Newport Beach-based trainer Nick Prukop, who works with older clients, gears their workouts toward strength training, balance and aerobics.
At the age of 40s and 50s, people should emphasize a variety of activities for ______.
选项
答案cardio，weight training and flexibility
解析 此答案可在副标题40sand 50s的段落中找到。在此阶段应强调心脏、控制体重、柔韧性的锻炼。
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