Fitness after forty.
Sports - it's vigor, health, trim figure. However, if you are over forty, serious physical activities should be treated with extreme caution, otherwise they can lead to quite opposite results, - the head of the Moscow fitness center "Frau-class" Svetlana L. Kruzhalin.
- How a woman can learn - it will exercise benefit or harm?
- Fifteen-twenty-minute daily exercises with smooth, slow movements will not hurt at any age. But, before proceeding to the longer and more active sports activities, women forty years of age and older will certainly need to consult a doctor. Some fitness centers, such as ours, are receiving medical - it allows a woman to not waste time on bypass doctors, not sit in lines at the clinic. If, however, in a club where you intend to do, this service is not, you will have to visit a gynecologist, endocrinologist, mammalogy, physiotherapy apevta, oncologist and vertebrologist.
None of these experts gave a ban on serious physical exertion? So, you can go to a sports club - just bring your written advice of doctors or medical card. This information will be needed instructors - and only with their account, you can pick the kind of physical activity that will not harm your health.
- To no longer a young woman, perhaps especially important to find a good fitness center. How to do it?
- Of course, at any age is best to visit a high quality sports center. But if a young body blemish enough qualified instructor may not be reflected, the woman at the age he is likely to cause serious harm.
"Do you want to be engaged in shaping? Please. Aerobics? No problem. " If in the fitness center were talking about, so this place does not suit you. In solid form loads the gym instructor should determine and only on the basis of medical re recommendations. For example, if a woman sick knee joints, certainly advise her to do stretching - slow stretching exercises muscles.
If you have varicose veins - swimming suit. Professional instructor according to your biorhythms determine hours of study - morning, evening or afternoon. Calculate how to increase the load. Make employment schemes - one, two or three a week. Plus in our fitness center dietician will give recommendations for healthy eating.
- How does it feel during a workout or after should alert a woman?
- Whenever you feel unwell, - dizziness, weakness, chest pain - immediately break off the exercise and inform the instructor about his ailment. When we returned home after a workout, the recent physical activity should resemble a mild fatigue. If you feel defeated, nausea or insomnia before next class tell your instructor.
Caution is needed. But this does not mean that training should be given to you very very simple - otherwise the use of them will not. Easier to carry the load if the program takes into account the lessons of your psycho-. With the help of special tests in our club install, sanguine or choleric you. Ask in detail how you like to do - in a group or one-on-one with an instructor, and if the music is under which.
- Over the years, the number of problems with the figure increasing. Can not a young woman to count on the fact that in the fitness class will help it to become leaner?
- Necessary measurements and your wishes in terms of what you would like to change in your figure - this data will certainly take into account the development of training programs. For women in their forties are very relevant exercises for the chest and shoulder area. Here are a few exercises:
Stand with your feet shoulder width apart, arms bent at the elbows, palms, as in prayer, folded in front of chest. With all his strength on the palm davim l adoshku 20 times, then break for 5 seconds and then 20 clicks. Then we raise their hands so that they were at eye level, and repeat the exercise. Then we start hands behind his head, folding his hands thumbs down and do 40 taps.
Exercise is carried out with a dumbbell weight 0,5 kg. Feet shoulder width apart, knees slightly bent. 40 times raise our hands to the side, with the palm of your hand with the dumbbell should be turned inside out upwards. Now push your hands up to the elbows to the body. Hold, and raise and lower the dumbbells, straightening and bending your elbows 40 times.
In conclusion, I would say beauty - this is health. And if in a sports club is committed to your well-being - and then improve in appearance does not keep you waiting.