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snowball Posted May 11, 2014 Report Share Posted May 11, 2014 “男人四十岁要大修，否则出现问题时，就晚了。”北京健康教育专家赵之心强调。 首先要修理的，就是肌肉。 肌肉好比男人的土地，如果不及时修理，男人们就失去了生命之本，因为肌肉是保证男性荷尔蒙的首要基础。 男人到40岁时，男性荷尔蒙丢失速度非常快，一发胖，体内荷尔蒙立刻会降低。男性雌激素多，就会表现出打呼噜、胡子变少，声音变细，小心眼、性能力下降等。 一块贫瘠的土地，无论怎样施肥，还是长不出好庄稼。 很多人都觉得，40岁再锻炼肌肉，能有什么用？其实，人的肌肉最大特点是“用则生，不用则退”。只要练了，就会保持优秀的身体状态。 千万别以为肌肉锻炼是健美运动员的事儿。对于普通人，肌肉锻炼是缓解健康问题的有效途径。肌肉训练包括耐力训练、力量训练和速度训练，中年人更侧重肌肉的柔韧性，比如抻拉动作。 体育运动不能代替健身，单一的运动不能获得健康。 运动是一把双刃剑，美国著名体育科普作家，跑步的倡导者詹姆斯·富勒·菲克斯，就死在跑步的路上。 国家体委研究所研究员李力研，每周打三次乒乓球，每次两个小时，但在他43岁到台湾讲学时，突然心脏破裂死亡。此前他患有高血压、失眠等。他认为打乒乓球就是锻炼身体，其实并非如此。 过度的运动负荷，可引起心肌病理性肥大，心肌缺血等。 体育运动和健身是不同的。运动是使用身体，运动过程相对而言是不可控制的，没有规律。比如踢球就是用身体跟足球对抗，不管你累不累，球来了都要奋力去追、去踢；比如十几年如一日的跑步也是在单调地使用身体。在进行这些运动的同时的确能收获健康，身体变好。但是当你坚持锻炼了5年或者10年后，这项锻炼对你的作用就减弱了。 而健身则是保养身体，有目的有意识有规律地锻炼肌肉。40岁的男人可以针对不同部位采取不同的锻炼方式。健身要像维护土地一样，按时休耕、换耕。今年种小麦，明年换种其他植物，因为不同的植物汲取不同的营养。不同的运动方式能让40岁的男人获得不同的收获。慢跑、爬山、游泳、骑车等，都是利用活动肌肉的方式，达到改善人体代谢模式，提高心血管的能力，缓解压力等作用。需要指出的是，力量训练和有氧运动必须混合起来使用。 Quote Link to comment
snowball Posted May 11, 2014 Report Share Posted May 11, 2014 男人四十的“多与少” 健身不是照本宣科，不能机械地照搬教条，也不必像踢足球那样需要大块的时间。健身是一种实实在在的运动，每一举手，每一投足，甚至用手理理头发，都是一种很好的锻炼。 赵之心是“大步走”的倡导者。他认为，40岁的男人，每天中午吃饭后或者下班后，都可以进行大步走的锻炼。其要点是要有意识地去摆动双臂、迈大步，而且要主动，“被动健身不如不健身”。 专业运动员出身的赵之心，虽已年过半百，身体仍然非常棒。但是想起自己40岁时的状态，有时也觉得有些后怕。 “那时工作繁忙，抽烟特凶，能吃能喝。直到一次去爬山，看到年轻人一个个超过我，才突然意识到自己身体已经走下坡路了。”这个信号让赵之心改变了固有的生活方式。 “回来我就开始爬楼梯、跑步等，烟酒我也不沾了。”他强调，男人到40岁就要干40岁应该做的事情，不能再毫无节制地胡吃海喝，随便熬夜了。 约翰·莱斯博士提出了几条“多”和“少”的具体建议，指出什么是40岁男人该干的，什么是不该干的： 少一小时忧虑，多一小时欢笑。 少一次午餐会，多一次松弛时间。 少一星期紧张生活，多一次休息。 少一晚的社交聚会，多一晚用于阅读有趣的图书。 少参加一次酒宴，多一次与家人共进晚餐。 少一小时在灯光下，多一小时在日光下。 少一小时工作，多一小时去医院体检。 少吃一份肉食，多吃一份蔬菜。 少一次酒会，多一小时睡眠。 少一小时在汽车里，多一小时步行。 Quote Link to comment
snowball Posted May 11, 2014 Report Share Posted May 11, 2014 四十岁的男人 , 要对自己好一些。 健康是可以吃出来的，同样，不健康也是吃出来的。 有些人吃了不合适的东西会立刻有不良反应，但是有些人没有明显表现出来，但是伤害却仍在继续。 对此赵之心有切身体验。有一次他应人之邀到广州进行健康讲座，吃饭的时候上了新鲜海参，由于对方非常热情，赵之心婉拒不过，只好吃了两口。正好电话来了，赵之心出门接电话，但这一出门，就没能再进去。原来，他对海参出现了严重的过敏反应，立马赶往医院。 男人40，要明白什么该吃，什么少吃，什么不能吃。洪昭光指出，商务会餐时要远离生猛海鲜；长期坐在办公室做文字工作守着电脑的人，每星期最好吃上三根胡萝卜，以保证体内维生素A的正常含量，预防视力下降。 食物也可以稳定情绪，钙具有安定情绪的作用，能防止攻击性和破坏性行为的发生。因此脾气暴躁者应该借助牛奶、酸奶、骨头汤等含钙食物以平和心态。当人压力过大时，紧张时可以每天吃3～5个鲜枣以备足够的维生素C等。 疲劳的时候不宜将鸡、鱼、肉、蛋等大吃一通。因为疲劳时人体内酸性物质积聚，而肉类食物属于酸性，会加重疲劳感；相反，新鲜蔬菜、水产制品等碱性食物能使身体迅速恢复，如有条件，洗个热水澡，能使人精神焕发，解除疲劳。 针对有吸烟习惯的人，洪昭光建议，每天应多吃胡萝卜、柿子椒、青葱、菠菜和橙黄色的水果等，或者早饭补充点维生素A、维生素C和无机盐，这样有利于减少患心血管病、肺癌和呼吸器官疾病的危险。 MikeC 1 Quote Link to comment
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