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Fitness for those over 40
If you can get away with excesses and bad habits at 20, then at 40 you will have to pay dearly for every extra kilogram or missed workout. Just accept that fact and take the matter personally, casting aside the windiness of youth. Under such strict but reasonable control, you are sure to achieve your goals of maintaining slimness and health.
If you have been doing fitness regularly before, then you just need to continue this healthy tradition, focusing on regularity and balance of loads.
If you were too busy with your career, life and family, and only after 40 decided to catch up, do not despair, but do not rush into sports with your head, exorbitantly loading your unprepared body. Be prepared for long-term work, because this is not your first time. Just be patient, consistent, and listen carefully to your body, which will always tell you the truth. The result will come, you just need to approach this difficult business wisely and work hard - because all these efforts are solely for your good, health and beautiful form.
What you need to know In order to deal with the problem, you must first know its essence. Do not close your eyes to obvious things and pretend that you do not know or notice something!
Aging is an unpleasant and undesirable process, but it is inevitable. The activity of all body systems gradually decreases, which affects the appearance and physical capabilities. If nothing is done, the process will be faster.
The main reason for such changes is a decrease in hormonal activity: hormone production is significantly reduced. In women, this is due to the approach of the menopause period. This affects the speed of metabolic processes, cell renewal and, accordingly, affects the structure of tissues. At the same time, first of all, muscle and bone tissue, as well as the skin and vessels, which lose their elasticity, suffer.
With a sedentary lifestyle, muscle mass in women can decrease by a third - due to the loss of protein and water. In turn, due to the weakening of the muscle corset, problems with the spine and nerve endings begin, osteochondrosis and back pain occur. Ligaments and tendons lose their elasticity. Only regular exercise can make a difference and significantly slow these changes.
During this period, bone tissue also undergoes changes. Calcium loss leads to vulnerability and fragility of bones, as well as deposits in internal organs and on the walls of blood vessels. And this, in turn, can lead to acute chronic diseases.
Due to the loss of water, proteins and slowing metabolic processes, the elasticity of the skin and blood vessels is lost. As a result, age wrinkles appear, flabby tissues and varicose veins can develop.
As for fat metabolism, in general, after 40, this process also slows down, and losing extra pounds becomes doubly difficult. Therefore, it is worth taking seriously and responsibly to maintain the balance of calorie intake and expenditure.
That is why at this age it is extremely important to engage in fitness and adhere to a healthy diet, as this will help you accelerate metabolic processes in the body, significantly reduce unwanted trends and ensure excellent health and excellent shape.
How to train The trends listed above make significant adjustments to the nature and intensity of workouts that are recommended after 40.
First of all, physical activity at this age should be regular, that is, you should do fitness at least 3-4 times a week. It is not necessary to immediately arrange tests on the strength of your body - it will react negatively: there will be a strong reinforcement, even injuries are possible, so as a result, you will practice less than if you regularly used a more gentle and consistent training plan. It has already been proven that those who exercise regularly are more energetic, sleep better and are more resistant to stress.
Due to the reduction of muscle mass after 40 years, it is necessary to include strength exercises in your training. This will help to accelerate the metabolism and maintain a good muscle corset, which will ensure the predominance of muscle mass over adipose tissue.
To accelerate metabolic processes in the body and ensure the normal functioning of the cardiovascular system, also engage in cardio training. Among other things, cardio exercises improve the supply of blood and oxygen to the muscles and develop the respiratory system.
To avoid injuries before and after exercise, spend more time warming up - ligaments and tendons after 40 require more attention.
If you regularly exercise for several years, continue, not reducing the duration, but reducing the intensity of training. Reduce interval exercises and focus on strength training.
This schedule will be optimal for the week:
2 strength training for 30 minutes;
- 2 cardio training for 45 minutes;
10-15 minutes of warm-up and stretching before and after each workout.
Training is best done on different days, with 1-2-day breaks in between.
Properly organized fitness classes will keep you in good shape, help maintain health and “roll back” biological age.
How to eat When doing sports, it is important to adhere to a healthy diet, and after 40 you should pay special attention to this. During this period, it is necessary to include in your diet products that replenish your body with calcium and protein, which are especially necessary for the normal functioning of the body, taking into account the deficiency of these substances due to changes in metabolic processes.
Due to the problem of reducing muscle mass, you should increase the proportion of protein food in the menu - eat more fermented milk and seafood. As a “bonus” fit dietary supplements proven manufacturers. Proteins in the daily diet should be at least 30%!
As a source of carbohydrates, use plant foods - vegetables and fruits. This will provide your body with vitamins, antioxidants, beneficial enzymes, and will help your body resist the development of chronic diseases that are characteristic of this age. The content of plant products in your diet should be increased to 40%.
As for the fats that make up the rest of the diet, they should be unsaturated: olive and other vegetable oils, fats from marine fish (cod, salmon, tuna), and only about 10% of animal fats.
Such a balanced diet will significantly increase the effectiveness of your efforts in the gym, maintain good health, provide excellent mood and self-confidence.
In general, if you take care of yourself and approach the task correctly, then age becomes just a formality and an abstract number. Always be in shape and in a good mood!
P.S. And remember, just by changing our consumption, we change the world together!
Source: fitfixed.com
If you have been doing fitness regularly before, then you just need to continue this healthy tradition, focusing on regularity and balance of loads.
If you were too busy with your career, life and family, and only after 40 decided to catch up, do not despair, but do not rush into sports with your head, exorbitantly loading your unprepared body. Be prepared for long-term work, because this is not your first time. Just be patient, consistent, and listen carefully to your body, which will always tell you the truth. The result will come, you just need to approach this difficult business wisely and work hard - because all these efforts are solely for your good, health and beautiful form.
What you need to know In order to deal with the problem, you must first know its essence. Do not close your eyes to obvious things and pretend that you do not know or notice something!
Aging is an unpleasant and undesirable process, but it is inevitable. The activity of all body systems gradually decreases, which affects the appearance and physical capabilities. If nothing is done, the process will be faster.
The main reason for such changes is a decrease in hormonal activity: hormone production is significantly reduced. In women, this is due to the approach of the menopause period. This affects the speed of metabolic processes, cell renewal and, accordingly, affects the structure of tissues. At the same time, first of all, muscle and bone tissue, as well as the skin and vessels, which lose their elasticity, suffer.
With a sedentary lifestyle, muscle mass in women can decrease by a third - due to the loss of protein and water. In turn, due to the weakening of the muscle corset, problems with the spine and nerve endings begin, osteochondrosis and back pain occur. Ligaments and tendons lose their elasticity. Only regular exercise can make a difference and significantly slow these changes.
During this period, bone tissue also undergoes changes. Calcium loss leads to vulnerability and fragility of bones, as well as deposits in internal organs and on the walls of blood vessels. And this, in turn, can lead to acute chronic diseases.
Due to the loss of water, proteins and slowing metabolic processes, the elasticity of the skin and blood vessels is lost. As a result, age wrinkles appear, flabby tissues and varicose veins can develop.
As for fat metabolism, in general, after 40, this process also slows down, and losing extra pounds becomes doubly difficult. Therefore, it is worth taking seriously and responsibly to maintain the balance of calorie intake and expenditure.
That is why at this age it is extremely important to engage in fitness and adhere to a healthy diet, as this will help you accelerate metabolic processes in the body, significantly reduce unwanted trends and ensure excellent health and excellent shape.
How to train The trends listed above make significant adjustments to the nature and intensity of workouts that are recommended after 40.
First of all, physical activity at this age should be regular, that is, you should do fitness at least 3-4 times a week. It is not necessary to immediately arrange tests on the strength of your body - it will react negatively: there will be a strong reinforcement, even injuries are possible, so as a result, you will practice less than if you regularly used a more gentle and consistent training plan. It has already been proven that those who exercise regularly are more energetic, sleep better and are more resistant to stress.
Due to the reduction of muscle mass after 40 years, it is necessary to include strength exercises in your training. This will help to accelerate the metabolism and maintain a good muscle corset, which will ensure the predominance of muscle mass over adipose tissue.
To accelerate metabolic processes in the body and ensure the normal functioning of the cardiovascular system, also engage in cardio training. Among other things, cardio exercises improve the supply of blood and oxygen to the muscles and develop the respiratory system.
To avoid injuries before and after exercise, spend more time warming up - ligaments and tendons after 40 require more attention.
If you regularly exercise for several years, continue, not reducing the duration, but reducing the intensity of training. Reduce interval exercises and focus on strength training.
This schedule will be optimal for the week:
2 strength training for 30 minutes;
- 2 cardio training for 45 minutes;
10-15 minutes of warm-up and stretching before and after each workout.
Training is best done on different days, with 1-2-day breaks in between.
Properly organized fitness classes will keep you in good shape, help maintain health and “roll back” biological age.
How to eat When doing sports, it is important to adhere to a healthy diet, and after 40 you should pay special attention to this. During this period, it is necessary to include in your diet products that replenish your body with calcium and protein, which are especially necessary for the normal functioning of the body, taking into account the deficiency of these substances due to changes in metabolic processes.
Due to the problem of reducing muscle mass, you should increase the proportion of protein food in the menu - eat more fermented milk and seafood. As a “bonus” fit dietary supplements proven manufacturers. Proteins in the daily diet should be at least 30%!
As a source of carbohydrates, use plant foods - vegetables and fruits. This will provide your body with vitamins, antioxidants, beneficial enzymes, and will help your body resist the development of chronic diseases that are characteristic of this age. The content of plant products in your diet should be increased to 40%.
As for the fats that make up the rest of the diet, they should be unsaturated: olive and other vegetable oils, fats from marine fish (cod, salmon, tuna), and only about 10% of animal fats.
Such a balanced diet will significantly increase the effectiveness of your efforts in the gym, maintain good health, provide excellent mood and self-confidence.
In general, if you take care of yourself and approach the task correctly, then age becomes just a formality and an abstract number. Always be in shape and in a good mood!
P.S. And remember, just by changing our consumption, we change the world together!
Source: fitfixed.com
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