How To Exercise After 35 To Lose Weight

How To Exercise After 35 To Lose Weight
How To Exercise After 35 To Lose Weight

Video: How To Exercise After 35 To Lose Weight

Video: How To Lose Weight After 35 Naturally (WEIGHT LOSS OVER 35!) 2022, November
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At the age of 30, the body will certainly forgive us for the lack of sports and an extra portion of "Medovik" in the evening. And at 35 - hardly.

A 35+ woman will not get a toned figure just by following the advice of ballerina Maya Plisetskaya “The best diet is to sew your mouth up”.

Yes, yes, during this period, there is nowhere without sports.

About what you need to know about training after 35 years, the readers of "Letidor" were told by Grigory Basov, PhD, exercise therapy doctor, practicing osteopath, expert of the "Revitonika" school of natural rejuvenation.

Tip 1: remember about the characteristics of the body

After 35 years, the hormonal background begins to change in a woman's body. What's happening? Ligaments become less mobile and joints weaker. In addition, from the age of 30 in women, the composition of tissues changes - there is more fat and less muscle.

In many ways, because of this, it is rather difficult for women after 35 years to achieve the desired results.

But you should not get upset and give up. You can find a common language with estrogens (they are responsible for the accumulation of body fat).

A separate category of women is young mothers. It is often very difficult for them to lose weight. The reason for this is the high content of prolactin in the body (this hormone is responsible for milk production). You need to understand that this is a protective reaction of the body. In most cases, the process of losing weight starts after the completion of lactation.

Tip 2: just move

Man was created for this very purpose. But the realities of the modern world are such that we either forget to do the required minimum of exercises, or we are lazy, or after a hard day we feel squeezed out like a lemon, or because of lack of sleep we are not even ready to do a couple of squats.

But all this (weakness, fatigue, poor quality sleep) are the consequences of a sedentary lifestyle.

It is necessary to gradually develop the habit of movement and learn to enjoy it.

Until the age of 30, the body still closed its eyes to your sedentary lifestyle. And now he is trying with all his might (weight gain, deterioration in body quality) to attract attention. He says: "It's time to move, otherwise it will only get worse!"

How to do it? It's simple - feel free to try different activities.

Tip 3: take your time

Don't run in front of the locomotive. Moreover, in the literal sense of the word. Start small. Walking the dog for half an hour is already a good workout.

I don't recommend starting by running!

Running for those who are completely healthy and active. At the initial stage, it is worth doing regular walking or Nordic walking (with sticks). And later (when the endurance becomes more), you can gradually move on to jogging.

Also, I do not advise 35-year-old girls to immediately engage in hard strength training, active yoga, plyometric training (jumping training, for example, bodypump - a mix of strength training and aerobics).

Due to an incorrectly selected load, the muscles "acidify" (lactic acid begins to accumulate in them).

Amateur athletes often take up training as zealously as professionals. As a result, they suffer from a lack of recovery, "acidification" of muscles (the main signs of "acidification" are excessively high heart rate during training, fever in the face, shortness of breath, stars in the eyes), trauma. And after all, it is the recovery after training that accounts for 60% of sports success.

In addition, excessive training is stressful for the body. And stress, in turn, can lead to uncontrolled overeating (especially in the evening) and disruptions to the training process (when fatigue simply does not want to work out).

Tip 4: consider your personal metrics

Knowing your heart rate and body limits is extremely important. First, it will help you avoid mistakes and injury. Secondly, it will speed up the path to the desired shape.

TANM (threshold of anaerobic metabolism), pulse zones (intervals in which to train), data on how much fat is consumed at different heart rates, how the heart works in all pulse ranges, VO2 max (maximum oxygen consumption) - absolutely not superfluous information.

It is impossible to independently feel and measure these indicators during training. This can be done by testing on a gas analyzer.

Why all this, you ask. It's simple:

A correct training heart rate is important in terms of cardio safety.

Due to physical activity, the human body always burns carbohydrates first and only then proteins and fats (the duration of the workout is already important here).

Tip 5: don't forget about strength and functional training

Very often, in pursuit of harmony (I mean aerobic exercise), women forget about strength and functional exercises. And at the age of 35, they must be included in the training process, because at this age it is extremely important to maintain the mobility of the joints and ligaments.

In addition, it is almost impossible to get rid of cellulite (and at 35+ it becomes more obvious) with exclusively aerobic exercise and proper nutrition.

Many people underestimate the importance of stretching after exercise. But in vain! These exercises relax overstrained muscles. If they are not relaxed, then, most likely, the next session will hurt you doing the exercises.

Tip 6: understand what's on your plate

In order to achieve results, you must monitor your diet. It should be varied. These are slow carbohydrates (cereals), fiber (vegetables), protein (fish, poultry, some meat, eggs), fats.

Don't be afraid of fat! Remember that 1 kg of body weight should account for 1 g of fat (per day).

It is important to maintain the correct balance of vegetable and animal fats (a nutritionist will help you calculate it).

If the girl has already begun to exercise quite actively (almost every day she has different activities), then the proportion of proteins and fats in the diet needs to be revised upward. The fact is that the body has already learned to absorb these calories (there are more muscles, and the level of activity has increased).

I want to make a special emphasis on diets. A diet is needed only if indicated by a doctor. Blind adherence to some kind of diet, restrictions, deprivation is wrong!

Photo: Depositphotos

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