Fitness in the next phase of the forty age do not require the performance of a specific pattern of exercise, but on the importance of this exercise to improve fitness, flexibility and muscular health condition, this is confirmed by experts in the "American Society for Sports Medicine."
The most important specifications of the appropriate exercise program fitness after forty days upon which the experts explain them in therapeutic nutrition specialist and sports medicine Nawal Barakati with the newspaper in her "Madam."
The most important specifications of the appropriate exercise program fitness after forty days upon which the experts explain them in therapeutic nutrition specialist and sports medicine Nawal Barakati with the newspaper in her "Madam."
Health and patterns wrong
According to a study issued recently about the "WHO" that the enjoyment of health after forty it means to be free from diseases caused by obesity (diabetes, high blood pressure). Experts have noted a marked improvement in the health of individuals who underwent the study, as a result of giving up diets and behavioral misconceptions.
According to a study issued recently about the "WHO" that the enjoyment of health after forty it means to be free from diseases caused by obesity (diabetes, high blood pressure). Experts have noted a marked improvement in the health of individuals who underwent the study, as a result of giving up diets and behavioral misconceptions.
In general, research findings indicate that by middle age, have taken root among a large number of people up the wrong types of food often to the point of addiction, which increases the likelihood of malnutrition, disease (dyspepsia and irritable bowel syndrome and obesity). Therefore, it is recommended the need to achieve a balance between what enters the body from food and what uses of energy, as well as the importance of periodic inspection (cholesterol and breast examinations for women, blood sugar, bone density and thyroid test).
Physical force
Physical force
The second word is synonymous with fitness. In this fitness experts say that people in the age of forty and older in need of special programs to increase their endurance for longer periods a way that enables them to perform normal daily activities efficiently and without fatigue, dipping to work or to arrange a home or share the family recreational activities. For muscle strength appropriate for that stage, you should get muscle cells to sufficient oxygen through the bloodstream, which highlights the importance of exercise aerobic activities (walking, running, swimming and bicycling) more than others at that stage.
The duration of exercise air to be carried out at this stage is thirty minutes spread over times of three to four during the week, provided that begins at a slow pace in the first five minutes, ranging according to the average ideal body mass index, and then ends slowly progressive in the last ten minutes of the exercise, prevents the brain from stroke and heart attacks at an advanced age (especially between 60 to 80 years).
Energy
Energy
Contrary to what you think the public, the exercise does not consume energy, but adds more of them. One study found that attendance to exercise at some stage after forty works to enhance energy levels, especially early in the morning before breakfast. In this sense, nutrition experts recommend eating a cup of water with added honey hanging from the net before starting exercise, as a drink of protein and fruit after 30 minutes of stopping exercise.
Specifications of the ideal program
Specifications of the ideal program
Reveals fitness experts in the "National Academy for Physical Education and Sports" in Romania in the specifications ideal exercise program appropriate for the post-session:
- Diversification: It is recommended the need to diversify the sports program and not rely on a specific pattern of exercise, and especially preferred combination of walking, swimming and cycling as aerobic exercises. Recent studies confirm that the exercise of 30 minutes of aerobic exercise, divided into three stages each for a period of 10 minutes are distributed on the day equivalent to 30 minutes in the usefulness of the exercise continued. On the other hand, fitness experts recommend changing the sequence of each exercise period, with adjustable repetition of the number of movements in each group, making exercise more fun and versatile and commitment.
- Diversification: It is recommended the need to diversify the sports program and not rely on a specific pattern of exercise, and especially preferred combination of walking, swimming and cycling as aerobic exercises. Recent studies confirm that the exercise of 30 minutes of aerobic exercise, divided into three stages each for a period of 10 minutes are distributed on the day equivalent to 30 minutes in the usefulness of the exercise continued. On the other hand, fitness experts recommend changing the sequence of each exercise period, with adjustable repetition of the number of movements in each group, making exercise more fun and versatile and commitment.
- Exercise daily: it is necessary to regular exercise as much as possible, without the need to implement a particular style of exercise a day. Preferably sports program includes a number of exercises are aerobic exercise an average of three days a week, in addition to endurance exercises such as lifting weights twice a week. And advised the need to begin strengthening exercises for flexibility and warm-up and too long to prepare the muscles, especially with advancing age for its role in activating blood circulation and increase the payment of blood loaded with oxygen to the brain, as well as reduce the incidence of injuries resulting from sports Kalshd muscle and back pain and roughness of the neck vertebrae and the anterior cruciate ligament in the knee.
Post Legend: There is no doubt that many people tend to slow down after forty days and rest; as a result of their continued apathy, fatigue and chronic fatigue due to age. In this regard, the experts considered that the fitness of individuals to form groups is a key tool to ensure the continuation of exercise. Therefore, it is advisable to identify the new characters in a row exercise is a motivation to continue and persevere in the sports program.
- Log graph visual: a critical period of middle-aged to maintain health and always on them. Therefore, experts suggest keeping a special record consists of a graphic or a chart as a reference optical quick to display the results achieved. And help this method to observe the progress of the sports program, which one feels the satisfaction and motivation as an automatic result of the control in matters of health, through make it in the normal rates as pressure and blood cholesterol, weight and body mass index.
No coupling yourself to others
- Log graph visual: a critical period of middle-aged to maintain health and always on them. Therefore, experts suggest keeping a special record consists of a graphic or a chart as a reference optical quick to display the results achieved. And help this method to observe the progress of the sports program, which one feels the satisfaction and motivation as an automatic result of the control in matters of health, through make it in the normal rates as pressure and blood cholesterol, weight and body mass index.
No coupling yourself to others
1 - no coupling yourself to any other person, as one can lift heavier weights or running on a faster or more to climb the ladder, depending on muscle mass and flexibility of the physical and the stage that began during training.
2 - always remember that you should not Ttakida specific pattern of exercise daily, with a focus on sports that will improve your fitness and help you conduct your daily activities at home and work with energy and activity.
2 - always remember that you should not Ttakida specific pattern of exercise daily, with a focus on sports that will improve your fitness and help you conduct your daily activities at home and work with energy and activity.
3 - Wear suitable clothing for the sport that you have done: if you're a fan of walking and running, you must Strive to buy a good pair of shoes does not adversely affect the knee joints, while in the swimming pool prefer to buy good glasses to protect the eye from inflammation.
4 - Avoid exposure to pain, especially at this stage, as result of stress in the exercise to muscle tissue injury and infection is often twisted or ruptured in the leg.
5 - do not consume food before or after exercise directly, as they lead first measure to the weight of the body and lethargy due to blood flow to the stomach for absorption and digestion of food, while a second measure, the body extracts energy rather than burning fat accumulated in it. Experts say fitness should the best time to exercise is several hours after eating three.
4 - Avoid exposure to pain, especially at this stage, as result of stress in the exercise to muscle tissue injury and infection is often twisted or ruptured in the leg.
5 - do not consume food before or after exercise directly, as they lead first measure to the weight of the body and lethargy due to blood flow to the stomach for absorption and digestion of food, while a second measure, the body extracts energy rather than burning fat accumulated in it. Experts say fitness should the best time to exercise is several hours after eating three.
6 - Follow-up with a specialist coach, as many people engaged in sports programs without adequate information about the appropriate exercise of the nature of their bodies and their health.
And changing needs of women after the age of forty for the previous stages in her life, which are:
And changing needs of women after the age of forty for the previous stages in her life, which are:
First, the need for women after forty calories less, so they must ensure that the quality of the food, not quantity, where it must move away from fatty foods and fried in general, as well as must have been a lot of vegetables, especially leafy, citrus fruits, because they contain vitamins, which help in this period.
Second: You must provide calcium which contributes to healthy bones, muscles, and the most important sources of milk, milk, yogurt and some cheeses, especially non-fat or low-fat.
Second: You must provide calcium which contributes to healthy bones, muscles, and the most important sources of milk, milk, yogurt and some cheeses, especially non-fat or low-fat.
Third, a woman in this period to maintain the consumption of good amount of fluids such as water, juices, apple juice, and herbal drinks such as green tea.
Fourth, reducing the drinks that contain caffeine such as coffee, soft drinks, tea, which contains a quantity of sugars.
Fifth: the need to exercise motor activity such as walking, running, swimming and other sports and the basic task.
Finally, women must maintain the integrity of the psychological and focus on what is important in her career and family, as well as the use of time, about the important things about stress and focused and interested in and would benefit families and communities.
Fourth, reducing the drinks that contain caffeine such as coffee, soft drinks, tea, which contains a quantity of sugars.
Fifth: the need to exercise motor activity such as walking, running, swimming and other sports and the basic task.
Finally, women must maintain the integrity of the psychological and focus on what is important in her career and family, as well as the use of time, about the important things about stress and focused and interested in and would benefit families and communities.
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