Ways for women over 50 to exercise quickly and effectively
Women over the age of 50 are experiencing many changes in shape, physical health and changes in mind. So how to help the body be agile and active at the age of 50. The following article will provide ways for women over 50 to move quickly and effectively.
What do women over 50 do to practice is a question that many women are interested in. In fact, people over the age of 50 can fully enjoy good health and a dissolving image. Gathering quality regularly will be beneficial, even if it has been a few brands before.
1. Ways for women over 50 to move quickly and effectively
For the majority of women over 50 today, achieving or simply maintaining a good fitness level is a challenge, but for women turning 50, getting in shape even even more difficult. Today, there are more weight loss programs, exercise equipment and fitness routines to choose from than ever before, statistics that remind us of how unusual a country we are. .
1.1. Exercise Tips It sounds difficult, but there are some simple and effective ways to stay in shape after age 50. These simple tips can help you stay in shape at 50 and over.
Weightlifting Lifting weights may be the best way for older women to maintain overall fitness and prevent slow fat gain. Building strength with weight training can be done at any age, and several studies published in 2009 showed that women in their 70s build significant muscle by lifting weights 2 to 3 times per day. the week.
Regular Walks Continuous walking has been shown to improve heart health, help keep weight under control, and improve mood in people who maintain a regular walking routine. Improves flexibility and overall tone of the body, but after age 50, walking has several advantages.
Walking offers unique benefits for older exercisers. Low risk of injury, requires little equipment, can be done alone or in groups, and is easy to do while traveling. Walking also helps promote bone health.
Perhaps the greatest benefit of walking is that it is very useful. Walking for errands, exercising your pet, socializing, or getting out in the fresh air are all added benefits of adopting a walking habit to maintain fitness. Combine walking with weight training and you'll have a simple and effective way to get in shape after age 50.
High Intensity Interval Training (HIIT) Combination Interval training is a great way to get in shape. improve overall fitness. It's quick and effective, but can be tricky. To get the benefits of interval training and reduce your risk, start slowly and stop when you get stuck.
For example, if you go out for a walk, increase your speed for 30 seconds, then return to your normal pace. Repeat this 30 seconds continuously every 5 minutes. Continue until you have completed five 30-second shots.
As the days and weeks go by, you may find that you want to jog during that 30-second period. The beauty of interval training is that you control the effort and number of repetitions. If you're already in great shape, you can add some high-intensity interval training and take it to the next level. As you begin intervals, always pay attention to any warning signs that you're overdoing it.
1.2. Simple High-Intensity Training Plan Do the Core Exercises As we age and become less active, core endurance is often one of the first things to suffer. Poor core strength can lead to a domino effect that causes other physical aches and pains due to poor body mechanics and poor alignment. Back pain, hip pain, knee pain, and neck pain can often stem from poor core endurance.
The core muscles aren't just the abs, so it's important to do a balanced core strength exercise on a regular basis.
Do 20-minute brisk exercise 3 to 4 times a week to maintain strength and stability of your core. Another great way to maintain your core muscles is to do simple bodyweight exercises that force the muscles to contract as you gradually stabilize your body.
Exercises that challenge body weight to burn calories With these exercises women over 50 must eat enough protein. Protein is the body's main building block and since it cannot be stored, it needs to be replenished regularly. Proteins can be complete (containing 8 essential amino acids) or incomplete (lack of essential amino acids).
Complete protein is found in most animal sources such as meat, fish and eggs while incomplete protein is commonly found in vegetables, fruits and nuts.
Vegan and strict vegetarian athletes often have a hard time getting enough protein if they don't pay careful attention to how they combine food sources. If you're a vegetarian, it's even more important that you learn how to get enough of this essential nutrient.
Getting in and out of shape after 50 is doable, but it requires consistent movement and a bit of knowledge to get the most out of your activity.
2. Middle-aged women's memory of movement at the age of 50
To protect health at the age of 50, middle-aged women need to regularly exercise. However, in order for the training process to be effective, healthy and avoid risks, you need to keep the following things in mind:
Choose a form of exercise that is suitable for your physical condition: Each person will have a different fitness level. Everyone's health is different, so not every exercise is right for everyone and is right for you. Don't try to follow someone and try to exercise in a state of fatigue, exhaustion is also harmful to your health. So the first thing is that you need to choose a subject that is suitable for your health and practice in a reasonable time. Do not rush: You should not rush to exercise with high intensity because you want to speed up the process, which can cause you to encounter dangerous accidents. Because our organs take time to adapt, start with the simplest exercise of moderate intensity, then gradually increase the frequency and intensity of the exercise. Rest: Whenever you feel fatigue, headache, dizziness or other strange symptoms, you need to stop exercising and let your body rest. If you try to exercise in this situation, you will most likely face an injury or an accident. Maintain regularity: In order for the training process to be effective as desired, you need to maintain a regular exercise plan every day, avoiding interruptions. Right time: Morning is the best time to exercise, but you should not exercise too early. You should also not exercise in the evening after eating a full meal because it will lead to stomach pain, inhibiting the body's flexibility. You might consider exercising in the morning when the sun starts to rise or working out in the evening about 1 to 2 hours after eating.
Rehydration: The body will sweat when exercising, so middle-aged women should drink water to compensate for the amount of water that has been lost from the body. Instead of drinking a large amount, now drink regularly during exercise and take a small sip at a time, do not wait until you feel thirsty to drink. Warm up carefully: Entering middle age, the risk of osteoporosis and dislocation in women will increase due to a decrease in calcium and vitamin D in the body. So, before moving, you must warm up carefully so that the joints can easily adapt to the movements that need flexibility, avoiding unnecessary accidents. Please pay attention to the nutrition before and after exercise: Nutrition before or after exercise has a great influence on the effectiveness of training: Before exercising: you should eat a little snack with lots of calories. Protein and carbohydrates to energize your body, maintaining an energy source for exercise. You can use some fresh fruit, ice and a box of yogurt, puree all the ingredients for pre-workout use or simply, eat a banana as a snack. After exercise: Eating early after exercise is best, even if you're trying to lose weight. It is best to have a cereal immediately so that you will not be hungry while waiting for the main meal or a glass of fresh milk will also help you restore energy very effectively. Your post-workout meal needs to be really high in protein to help with muscle recovery after prolonged physical activity. In addition, you should not forget raw vegetables, boiled vegetables, fresh fruits, and limit foods containing a lot of fat, fast food.
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Reference source: webmd.com, verywellfit.com