Here's the paradox: the older you become, the more you appreciate youth and struggling to keep her. This is only Brigitte Bardot can afford to say, "I never leave with their wrinkles, because they got too expensive to me." But most women still want to stay young as long as possible.
Do not try to "catch up" for the team of instructors, especially at first: the pulse count and reduce the load when the heart beats "pop up" for the critical 140.
Do not try to "catch up" for the team of instructors, especially at first: the pulse count and reduce the load when the heart beats "pop up" for the critical 140.
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| Fitness for those over 30 |
Anything goes: and many cosmetics, and diet, and the "heavy artillery" in the form of plastic surgery. Now adjust the external age-related changes - the issue is not so exorbitant amount. But unfortunately, not all the signs of age can be removed using only the achievements of cosmetology. No wonder the ancient times it was believed that the true age of the woman above all, give your hands and ... gait.
That ease of movement - an indicator of good condition of the whole organism, and thus the biological younger women. You can get rid of wrinkles, insert the white teeth, stomach and pull back a weight of eighteen, but the body is not fooled. If you do not keep it in the "working" state, the first step on bent knees will give out your entire life experience.
No wonder they say that the movement - this is life. Modern fitness clubs offer a wide range of programs (sometimes more than forty), which is supposed to benefit from and you'll be pleased with the exercise to fight for the improvement of the exterior. But how to choose out of all this the right training?
Let's be realistic: a 40-year deal with the same intensity as in 20, it is impossible. And even harmful. How does an informed choice of age of sports programs?
Lelia Savosina, fitness and wellness consultant, president of wellness company Wellcom advised to begin to objectively assess their health. As a rule, special attention should be paid to the condition of the heart, joints, spine and blood vessels: these are part of the living "mechanism" in due course suffer most of all, which means that their training should be approached with special care.
Physical exercise in anti-aging (anti-age) classes should be directed at improving the blood supply to the body, osteoarthritis and osteoporosis prevention, posture correction and improvement of oxygen supply the brain.
The basic rule for selecting the sports program "for those who are over ..." should be individualized and dosage of the load. To improve your posture, you can do Pilates and wellness training. Pump up the press and to strengthen the spine to help special power lessons, such as functional training.
If any movement importantly - smooth, slow pace, lack of sudden movements, jumps and bumps. There should be uniform and long-term movements (for example, on a stationary bike to pedal continuously be no more than 15 minutes). Even better, if the structure involves training exercise does not account for the instructor, and the beat of his own breathing. It matters even music: clearly defined, ragged, just a compulsive rhythm is contraindicated, but the background, meditative music will be just right.
You can
Comment specialist
"For best results, all sporting activities should be especially meaningful. Simply follow the orders of the coach - it's not all. Need to listen to your body, understand that he "likes" and that - no. In the struggle with the age it is important to overcome, do not load "across I can not", but rather to obtain joy and pleasure from every movement. And over time these movements become more and more. "
Lelia Savosina, fitness and wellness consultant, president of wellness company Wellcom
In order to combat age-related problems fit all stretching exercises, training of balance and coordination.
A. Pilates, various stretch rates, an orthopedic gymnastic exercises with the ball (fitbol) - is the power of the program. From dance - Latin, belly dance, body ballet. Ideally you should choose only those lessons, where the movement is mainly smooth, not sharp.
Two. If the fitness club has a course of breathing exercises (more basic) - fine, do not pass by!
Three. Pool - swimming, aqua aerobics, and in general all possible classes in the water: water resistance due to work more (and stronger!) Muscles and stress on the joints - minimum.
4. Classes, where, in addition to exercise, you need to focus, meditation, control of internal energy. It could be yoga, tai chi and other eastern practices.
You can, but carefully
A. To engage in the gym can only be under constant control of the trainer, strength and weight of the load - small. Avoid trainers that provide vertical load: additional stretching and compression of the spine in adulthood is not only not helpful, but even harmful.
We consider the pulse
During the occupation of any need to monitor their heart rate: its frequency should not exceed 140 beats per minute (optimum - 120). On most modern simulators have a counter pulse, if not - better to use an individual bracelet-counter pulse.
Two. On a treadmill is better not to run and walk fast, changing speed, and, if possible, the angle of the track: in the course of employment must work all the muscles of the legs at a time.
Three. The list of services to many fitness clubs have different cardio classes. For example, cycling - a special program of studies on exercise bikes. It is ideal for training the heart muscle. There is, however, an important limitation: cycling is a serious exercise, the regimes' drive up the hill, "" the rate "and so require more attention. Do not try to "catch up" for the team of instructors, especially at first: the pulse count and reduce the load when the heart beats "pop up" for the critical 140.
Do not
Avoid activities which are practiced frequent and abrupt movements, jumps.
A. Pass by the side of boxing, tai-bo, karate, wushu (martial arts and others).
Two. The classic aerobics, too, will not work.
Three. Flamenco and tap dance is not the best way may affect the joints: it is too much load.
That ease of movement - an indicator of good condition of the whole organism, and thus the biological younger women. You can get rid of wrinkles, insert the white teeth, stomach and pull back a weight of eighteen, but the body is not fooled. If you do not keep it in the "working" state, the first step on bent knees will give out your entire life experience.
No wonder they say that the movement - this is life. Modern fitness clubs offer a wide range of programs (sometimes more than forty), which is supposed to benefit from and you'll be pleased with the exercise to fight for the improvement of the exterior. But how to choose out of all this the right training?
Let's be realistic: a 40-year deal with the same intensity as in 20, it is impossible. And even harmful. How does an informed choice of age of sports programs?
Lelia Savosina, fitness and wellness consultant, president of wellness company Wellcom advised to begin to objectively assess their health. As a rule, special attention should be paid to the condition of the heart, joints, spine and blood vessels: these are part of the living "mechanism" in due course suffer most of all, which means that their training should be approached with special care.
Physical exercise in anti-aging (anti-age) classes should be directed at improving the blood supply to the body, osteoarthritis and osteoporosis prevention, posture correction and improvement of oxygen supply the brain.
The basic rule for selecting the sports program "for those who are over ..." should be individualized and dosage of the load. To improve your posture, you can do Pilates and wellness training. Pump up the press and to strengthen the spine to help special power lessons, such as functional training.
If any movement importantly - smooth, slow pace, lack of sudden movements, jumps and bumps. There should be uniform and long-term movements (for example, on a stationary bike to pedal continuously be no more than 15 minutes). Even better, if the structure involves training exercise does not account for the instructor, and the beat of his own breathing. It matters even music: clearly defined, ragged, just a compulsive rhythm is contraindicated, but the background, meditative music will be just right.
You can
Comment specialist
"For best results, all sporting activities should be especially meaningful. Simply follow the orders of the coach - it's not all. Need to listen to your body, understand that he "likes" and that - no. In the struggle with the age it is important to overcome, do not load "across I can not", but rather to obtain joy and pleasure from every movement. And over time these movements become more and more. "
Lelia Savosina, fitness and wellness consultant, president of wellness company Wellcom
In order to combat age-related problems fit all stretching exercises, training of balance and coordination.
A. Pilates, various stretch rates, an orthopedic gymnastic exercises with the ball (fitbol) - is the power of the program. From dance - Latin, belly dance, body ballet. Ideally you should choose only those lessons, where the movement is mainly smooth, not sharp.
Two. If the fitness club has a course of breathing exercises (more basic) - fine, do not pass by!
Three. Pool - swimming, aqua aerobics, and in general all possible classes in the water: water resistance due to work more (and stronger!) Muscles and stress on the joints - minimum.
4. Classes, where, in addition to exercise, you need to focus, meditation, control of internal energy. It could be yoga, tai chi and other eastern practices.
You can, but carefully
A. To engage in the gym can only be under constant control of the trainer, strength and weight of the load - small. Avoid trainers that provide vertical load: additional stretching and compression of the spine in adulthood is not only not helpful, but even harmful.
We consider the pulse
During the occupation of any need to monitor their heart rate: its frequency should not exceed 140 beats per minute (optimum - 120). On most modern simulators have a counter pulse, if not - better to use an individual bracelet-counter pulse.
Two. On a treadmill is better not to run and walk fast, changing speed, and, if possible, the angle of the track: in the course of employment must work all the muscles of the legs at a time.
Three. The list of services to many fitness clubs have different cardio classes. For example, cycling - a special program of studies on exercise bikes. It is ideal for training the heart muscle. There is, however, an important limitation: cycling is a serious exercise, the regimes' drive up the hill, "" the rate "and so require more attention. Do not try to "catch up" for the team of instructors, especially at first: the pulse count and reduce the load when the heart beats "pop up" for the critical 140.
Do not
Avoid activities which are practiced frequent and abrupt movements, jumps.
A. Pass by the side of boxing, tai-bo, karate, wushu (martial arts and others).
Two. The classic aerobics, too, will not work.
Three. Flamenco and tap dance is not the best way may affect the joints: it is too much load.
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