The benefits of fitness for women over fifty

For those who regularly engaged in fitness up to the fiftieth anniversary, there is a significant advantage: they are likely to have long followed these recommendations. But even if you are used to do fitness only occasionally, never too late to start. For women over fifty regular fitness classes are especially helpful - they help to reduce some of the symptoms of menopause, such as hot flashes, joint pain Joint pain - how to understand what is going on? , Anxiety Anxiety - how to distinguish normal from disease? , Depression and sleep disorders Dreams: how to understand our dreams .

Fitness also reduces the risk of heart disease, osteoporosis Osteoporosis - he threatens you?   and diabetes, and helps maintain a healthy weight - and even get rid of unsightly tummy. That is why, if the fitness sold in tablets, everyone would accept it. Sports have such a powerful effect that positive changes appear in all physiological systems of the body.

Many of the problems of aging are associated with the conduct of an inactive lifestyle. And yet, even if you stepped over fifty chronological line, your biological age may not be more than 35 years - if you regularly engaged in fitness.

So, ready to start? We must start with the medical examination and consultation with a doctor. Medical consultation is especially important if you are over forty, or at risk of heart disease (risk factors: smoking, hypertension, high blood cholesterol, diabetes, family history).

Fitness Tips: Everyone should know

A full program of fitness training must include aerobic exercise, strength training (exercises to strengthen muscle tone) and extensions (for better flexibility).

• Aerobic exercise: walking, jogging, dance exercises - these are the most popular examples of aerobic exercise. Exercises of this type are developing large muscles of the body, which beneficially affect the work of the cardiovascular system - and your weight. The duration of aerobic exercise training should be about 20 minutes and they must carry at least three or four times a week. Coaches recommend doing aerobic exercise at a pace that allows passing a conversation - so-called "conversational test."
• Strength training: weightlifting helps strengthen muscle strength, improve posture, reduce the risk of damage to the lower back, and maintain muscle tone. Start with a weight that you can easily pick up eight times. Gradually increase the weight until you can pick it twelve times.
• Stretching: stretching help maintain flexibility and mobility of joints. Also, stretching helps reduce the chance of injury and muscle strain. The exercises of yoga and Pilates - are fine examples of stretch marks; they reinforce strength and improve flexibility.

Find a reason to be active

Another tip: it is important to each movement, so try to move more! If you find it difficult to find time for regular gym, use every opportunity to move. Studies show that all superfluous - in our opinion - traffic during working hours have a beneficial effect on our health.

A few suggestions:

• Get a dog and walk the day of its
• Never use a lift - up the stairs
• Instead of having to communicate with colleagues from a neighboring department by e-mail, do not be lazy to look for them and chat in real
• After work, invite your colleagues in a cafe, where you can be reached on foot
• If possible, walk briskly
• Engage in some kind of sports such as tennis
• Be sure to grab a trip sneakers - they will certainly come in handy

Three types of exercise for fitness after childbirth

There are three main types of exercise - aerobic, strength and stretching exercises Stretching exercises - Be careful . Each of them brings the body to a particular benefit is indispensable. Ideally, a fitness program should include all of them. Consider all three types of exercise.

Aerobic exercise

For aerobic exercise include walking, dancing or running. These exercises involve both arms and legs, forced to lungs and heart to work harder. This kind of stress is effective for burning calories and fat. If you need to lose a few kilos, be sure to include in the training program of aerobic exercise.

Bracing

Stretching exercises fit perfectly into the fitness program those who have little free time.

Stand with your back straight, lift your head, imagine that you have in a string that stretches from the heel to the scalp; Try to pull the string. Posture instantly improve and you will feel a pleasant tension throughout the body. Then raise outstretched arms and imagine that you are trying to reach the clouds. Still holding hands straight above his head, his whole body lean to the left, right, back and forth, feeling the muscle stretch.

Place your left foot on the couch, and tilt trying to touch his forehead knee. Perform the same exercise for the right leg.

Standing on the floor, bend, his hands trying to reach the toes, and not bending your knees. If it turns easily, try to touch his forehead knee. Legs during exercise should remain straight.

Pull the hands apart, rotate the wrist, turn his head, stretching the neck muscles. Generally, stretching can and should be almost all muscle groups - this helps keep them in good shape and better able to cope with stress.

Strength training

Strength training helps build muscle and improve muscle tone. If you start to fitness after childbirth Fitness after giving birth - only with the permission of the doctor   with aerobic exercise, you will soon discover that you need and power loads - they are like no other, make the body fit and strong. Young mothers can perform strength exercises like dumbbells or barbells, and a child.

For example, try this exercise. Starting position - standing on the floor, keep your baby in front of you at arm's length. Slowly bend your elbows so that they remain parallel to the floor and bring near the child. Then stretch your arms forward with the child.

Remember that every time you pick up and carry in her arms a child, you perform strength exercises - so do it as often as possible.

Save Health

Fitness - it's not just weight loss, but also care about the health of the organism as a whole. Eat right, often breathe fresh air, do not ignore the signal of your own body if you are very tired, get a chance to relax, if you suddenly want to eat green apples - eat. When you are healthy, it's easier to cope with stress How to beat stress? Create an oasis   and lead an active life - and all this requires the emergence of a new life in your little man.

Expand Fitness Program

When a child begins to learn to walk, you will have more opportunities for fitness. Play with your child in active games, dance with him, arrange in his apartment and go through an obstacle course race with her baby. Invent cooperative games and activities - so you not only get the desired load, but will gradually accustom to the fitness of your child.