For those who regularly engage in fitness to fifties, there is a significant advantage: they certainly have long followed this advice. But even if you’ve engaged in fitness only from time to time, never too late to start. For women over 50 regular fitness classes are especially useful – they help reduce some menopausal symptoms, such as hot flashes, joint pain, anxiety, depression and sleep disorders.
Fitness also reduces the risk of heart disease, osteoporosis and diabetes, and help maintain a healthy weight – and even get rid of unattractive belly. That is why, if a bar is sold in pill, everyone would take it. Sport activities have so potent 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 have stepped over fifty chronological milestone, your biological age can be no more than 35 years – if you’re regularly in fitness.
So, ready to start? 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).
Women’s Fitness: If you are over fifty / strong>
A complete fitness training program must include aerobic exercise, strength training (exercises to strengthen muscle tone) and stretching (for better flexibility).
Aerobic exercises include walking, jogging, dancing exercise – that’s the most popular examples of aerobic exercise. Exercises of this type are developing large muscles of the body, which beneficially affect the operation of the cardiovascular system – and your weight. Duration of aerobic exercise in the training should be about 20 minutes, and they should carry out at least three or four times a week. Trainers recommend to perform 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 lift it twelve times.
Stretching: Stretching helps maintain the flexibility and mobility of joints. Also help reduce the chance of stretching and muscle strain injuries. Yoga exercises and Pilates – excellent examples of stretch marks because they strengthen and improve flexibility.
Find a reason to be active
Another fitness tips: every move is important, 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 the extra – in our opinion – the movement during the day have a beneficial effect on our health.