Source: Qi.com
Exercise is never too late, and no matter how old you can, you can experience the fun of exercise and the benefits of the body, such as effective anti -aging, maintaining body figure, and staying away from chronic diseases.However, as I grow older, my body is not as young as young, and there is no limit to any exercise. Once they are not moved, they may increase their risk of injury.
Lo An Peadente, the head of the Stride Training Plan of Los Angeles Studio, pointed out that starting at the age of 40, aerobic exercise and weight training should be paid together at the same time, because the former can maintain heart health, the latter is to strengthen bone and muscle strength, and every time you pass10 years must be adjusted according to the physical condition.
However, what kind of mode is the most suitable for your physical age?Website 50+ sharing foreign fitness experts based on the suggestions given by 40, 50, and 60. Let's take a look at what kind of exercise is most suitable for you now!
40 -year -old move: Quick walk or swim, with weightlifting training
Private coach Linda Meilong pointed out that starting at the age of 40, muscles will begin to lose, and every 10 years will lose 3 to 5%of the muscle weight.Therefore, exercise needs to strengthen muscle endurance and avoid accelerating physical weakness.
In addition, the 40s will begin to enter menopausal menopause stage, and even with the phenomenon of heat, weight gain, and abdominal fat accumulation, it can also improve by exercise.
If you have no exercise habits for a long time, readers who want to try exercise after 40, Mickelfisyle, a fitting manager of Texas Fitness Center Gym Gym, suggested that you can try to walk around the residence or swim leisurely at the pool to let yourself pass through.Simple exercise relaxation instead of trying high -intensity exercise at the beginning, leading to rejection of exercise.
Then, do a weekly weightlifting training to strengthen muscle strength: According to your own weight, choose a heavy or dumbbell that can be comfortable and safely lifts, make three groups of weightlifting (10 times per group), and you can try to slowly try each group weight.Increase, making weight training more challenging.
After developing exercise habits, or that there are exercise habits, it is recommended to dial out 3 to 5 days a week for aerobic exercise, and perform 45 minutes each time.It is a good choice; then, with 3 days a week for weight training, such as weightlifting, sit -ups, squats, etc., each exercise for 1 hour.
Movement at the age of 50: Strengthen the training of core muscle groups and cultivate a sense of balance
When we enter the age of 50, not only the speed of muscle mass and endurance becomes faster, but the body's metabolic rate will also decrease by 10 to 15%.Linda Meilong emphasized that the bone density at this time will decrease regardless of men and women, thereby increasing the risk of fractures.In addition, ligaments will also become insufficient elasticity, resulting in over -use damage (Overuse Injuries).
In addition, according to the research by the University of Pittsburgh's 541 post -50 post -50 women, the average weight of women will increase by an average of 12 pounds (about 5.44 kg) in the 8 years after menopause, and the fat produced by the diet will be accumulated in the abdomen. ThisThe results of the research show the importance of exercise.
Tamara Jones, a private coach and a lecturer in Piratis, believes that you can first ask the fitness coach to evaluate the appropriate exercise method, so that the coach can beNo record, etc., recommend the most suitable sports level.
Then, according to the coach's advice, you can improve heart rate through aerobic exercise such as cycling, swimming, fast walking, and rowing, and then strengthen heart function.At least 4 to 6 times a week, and 20 to 40 minutes at a time.
For the part of the weight training, Tamala Jones recommends that 2 to 3 days a week to conduct key heavy training, each half an hour, such as Voldemort, squat, and stick support.To improve the balance, avoid the possibility of injuries that are injured in daily activities easily.
Kathy Smith, a private coach, also agrees with the importance of cultivating a sense of balance. It is recommended that readers try more of yoga, Tai Chi, BOSU ball (semi -circular balance ball), etc., which can be trained more.After the 50th option, after exercise, don't forget to perform exercise (stretch your body) to avoid being too tight.
60 -year -old movement: In addition to participating in group curriculum exercise, promoting social networking
By the age of 60 or even after 70, it is easy to give up exercise because of lack of physical strength or physical illness. Instead, Tamara Jones believes that if this stage can persist in exercise at this stage, the feedback will be greater.Marilyn Moffat, a professor at the University of New York University of New York and the Age#8209; Defaying Fitness), also said that pain and pain should not be an excuse for giving up.
Tamara Jones suggested that the 60s should find fitness coaches to cooperate and ask professionals to build a fitness plan.Reduce your possibility of physical damage because of the wrong way of exercise.
In addition, this age is also a good time to find friends to conduct daily exercise together, because leaving the work occasion after retirement, it is easy to have a sense of isolation, take the time to exercise with friends, or participate in sports society, fitness courses, etc., you can not only maintain your body active.It can also promote interpersonal social networking.Lian Pendante suggested that you can try social dance, such as Zumba (Zumba), or aerobic exercise on the water, which are all good options. You can also use a troop to exercise the legs, and strengthen the heart and lung capacity.
It should be noted that because this age is generally degenerated arthritis, it should be warmed up at least 10 minutes before each exercise, and try to choose the exercise that will not be compressed to the joints, such as using swimming and riding bicycles to replace long -distance running.
As for weight training, Marilyn Moifi believes that maintaining the body's extension and balance is still the key. If you are not trained now, at the age of 80, the joint will lose elasticity.However, it is not recommended to do weightlifting training at this time. She is also a post -60s. She shares her three favorite exercises:
1. Sillerate the head and let the earlobe close to the shoulders for 60 seconds. 2. Sit on the floor, just do your feet straight, and then slowly get your head close to your knees.(The premise is no osteoporosis) 3. When brushing your teeth, lift the one -footed toe and try to maintain it for 60 seconds.
Marilyn Moli believes that keeping exercise can make himself look younger than the actual age.
Tamara Jones also said that no matter how old, he can find suitable herself and allow herself to enjoy the way of sports.Learning to listen to your body, it will tell you what kind of exercise intensity is the most comfortable, and it will also allow you to experience the benefits of insisting on exercise.
