That's a paradox: the older you become, the more you value youth and try your best to keep it. It's only Brigitte Bardot who can afford to say: "I will never part with my wrinkles, because they got me too expensive."
And most women still want to stay young as long as possible.
Do not try to "keep up" with the instructor's commands, especially at first: count the pulse and reduce the load if the heart beats "pop" for critical ones.
In the course goes all: and numerous cosmetics, and diets, and "heavy artillery" in the form of plastic surgery. Today, correcting the external age-related changes is not an issue that is so exorbitant. But unfortunately, not all signs of age can be removed, using only the achievements of cosmetology. Not without reason since ancient times it was believed that the true age of a woman first of all give out her hands and ... gait.
It is the ease of movement that is the indicator of the good state of the whole organism, and therefore of the biological youth of the woman. You can get rid of wrinkles, insert white teeth, tighten the stomach and regain the weight of himself eighteen, but the body can not be fooled. If you do not support it in the "working" state, then the first step on the half-bent knees will give out all your life experience.
No wonder they say that the movement is life. Modern fitness clubs offer a large selection of programs (sometimes more than forty) on which, it is supposed, you will usefully and with the help of physical exertion struggle for improvement of the ex-terrier. But how to choose the right training from all this?
Let's be realistic: it's impossible to deal with 40 years with the same intensity as in 20. And even harmful.
How to approach the choice of age sports programs?
Lelya Savosina, fitness and wellness consultant, president of wellness company Wellcom advises to start an objective assessment of their health. As a rule, special attention should be paid to the condition of the heart, joints, spine and blood vessels: it is these parts of the living "mechanism" that suffer the most with time, which means that their training needs to be approached with special attention.
Physical exercises on anti-aging (anti-aging) activities should be aimed at improving the blood supply of the body, preventing osteochondrosis and osteoporosis, correcting posture and improving oxygen supply to the brain.
The main rule for choosing a sports program "for those for whom for ..." should be the individuality and dosage of the load. To improve posture, you can do pilates or wellness training. Swing the press and strengthen the spine will help special strength lessons, for example, functional training.
When performing any movement, the main thing is smoothness, slow tempo, absence of sharp movements, jumps and strikes. There should be no prolonged monotonous movements (for example, on a stationary bike, pedals should be continuously turned for no more than 15 minutes). Even better, if the structure of the exercises involves exercises not according to the instructor's account, but in time to your own breathing. Even music is important: a clearly defined, torn, obtrusive rhythm is simply contraindicated, but background music, meditative music will be just right.
Specialist commentary
"To achieve the best results, any sports activities should be primarily meaningful." Simply following the instructions of the coach is not all. You need to listen to your body, understand what it likes and what does not. , not the load "I can not", but, on the contrary, getting joy and pleasure from every movement, and with time such movements will become more and more. "
Can
Lelya Savosina, fitness and wellness consultant, president of wellcom company Wellcom: "All the stretching exercises, balance training and coordination of movements are suitable for dealing with age problems."
- Pilates, various stretch-courses, exercises with a gymnastic orthopedic ball (fitball) - this is from power programs. Of the dance - Latin, belly dancing, body ballet. Ideally, you should choose only those classes where the movements are mostly smooth, not sharp.
- If the fitness club has a course of respiratory gymnastics (better initial level) - wonderful, do not pass by!
- Swimming pool - swimming, aqua aerobics and in general all possible activities in the water: due to the resistance of the water, muscles (and strengthened) work more, and the load on the joints is minimal.
- Classes, where, in addition to physical activity, attention needs concentration, meditation, management of internal energy. This can be yoga, tai chi and other oriental practices. "
It is possible to work out in the gym only with constant control of the trainer, power loads and weight - small. Avoid simulators that give a vertical load: additional stretching and compression of the spine in adulthood is not only not useful, but even harmful.
Counting the pulse
- During any training you need to monitor your pulse: its frequency should not exceed 140 beats per minute (optimal mode is 120). On most modern simulators there is a pulse counter, if not - it is better to use an individual bracelet-pulse counter.
- On the treadmill is better not to run, but quickly walk, changing the speed, and if possible, the angle of the track: in the course of training all the muscles of the legs should work in turn.
- In the list of services of many fitness clubs there are various cardio classes. For example, cycling is a special exercise program on exercise bikes. It is great for training your heart muscle. There is, however, an important limitation: cycling a serious physical load, the modes of "driving to the hill", "speed", etc. require increased attention to themselves. Do not try to "keep up" with the instructor's commands, especially at first: count the pulse and reduce the load if the heart beats "pop" for critical ones.
- Avoid classes where frequent and abrupt movements and jumps are practiced.
- Bypass the side of boxing, tai-bo, karate, wushu (and other martial arts).
- Classical aerobics is also not suitable.
- Flamenco and step are not the best way to affect joints: this is too much workload.