On the fourth top ten of life, many get better, even though they eat no more than usual. The main reason – the loss of muscle mass. The fact that your metabolism, which consumes most of the calories eaten by us, takes place in the muscles. However, if the muscle does not loaded (and sedentary work and the same lifestyle they practically do not), they begin to decompose. In youth we are more active, in addition, muscle tone maintains a high hormones. After 30 years, these life-saving factors, usually do not work anymore, and the muscles gradually decompose.
According to French scientists, in the 31-41 year people annually lose approximately 1-2% of muscle mass. 1% per year means that our body requires about 125 calories a day less power than the previous year. The following year – even at 125 calories a day less … Less than a couple of slices of bread a day.
Many of us have cut back their diet from year to year? Hardly, but on the contrary, after stress stalking us more frequently than in youth, but sweet and delicious – the best comforter. Sadly, inevitably deposited in the fat … But even if every year we cut our diet on the very same 125 calories, it will not save our body from sagging. Because the density and elasticity of all its parts, gives it muscle.
Fortunately, all is not as sad as it sounds. A well-chosen exercise perfectly preserves muscle mass and prevents fat gain. According to U.S. researchers, women, fond of sports, to 40 years had 10-12% more muscle than their peers. Due to this, their metabolism was 15% faster. That is, they do not need to eat less, on the contrary, they can not afford even the extra biscuits or waffles – all converted into energy, not fat!
What to do?
Need training, in which alternate power (high intensity) and aerobic (lung) intervals. Power should be at intervals of 30 seconds to 3 minutes, aerobic – 3 times longer than the power. For example, if you run, try 3 minutes to run as fast as you can, then 9 minute run slowly while resting. The principle of “strained – rest” is very easy to use, engaging with weights, swimming pool, skiing or cycling. If you decide to buy a subscription to the sports complex, choose an interval or power aerobics, Latin dance, kickboxing, etc. Ideal is 4 times a week for 40-60 minutes.
At this age, the problem is the same as before – loss of muscle mass and a related set of fat. But the workout, where alternating strength and aerobic intervals, are given heavier. The fact that the joints are not so resilient as it used to hurt them easier and more difficult to cure the injury. There are also problems with bones – they lose calcium, but just with the excellent job physical activity, which is never too late to enter into your schedule. For example, recent Japanese study found that women over age 40 for 3 months of training, increase bone density back and hips at 1%. A woman who did not participate in the experiment, the same amount of time lost 2-2, 5% of bone mass. So, choose exercises that strengthen muscles and bones, but it is safe for the joints.
What to do?
Start with a walk, bike or cross country skiing. These pressures are burning a lot of calories (from 300 to 600 kcal per hour) and it does not give a shock to the joints. Alas, running and all kinds of training associated with jumping and landing (for example, some types of dancing), it is best to minimize – this time landing the most devastating effects on the joints. If the extra weight backs hurts or your knees, go into the pool, go horse riding or yoga. After each workout stretch, it will improve blood and lymph circulation, reduce the appearance of cellulite. You can feasibly do strength exercises: pushups, sit-ups … But hands and feet do not fit – they are once again safe for the joints. In the sports club you can try Pilates or yoga from dance – belly dancing, flamenco, and tango.
The ideal schedule of classes – 3-4 times per week for 60 minutes at the end of classes takes 15-minute strength training and stretching. Can be divided into: 2 workouts – walking, skiing, and workout – strength exercises for 30 minutes, another one – yoga, Pilates or simply stretching for 30-40 minutes.
If health does not, replace all the swimming.
If you had not engaged in any sport, you still do not worry: it’s too late to start! On the contrary, at least some exercise you need. Otherwise, you risk losing annually already by 80-90 g of muscle (data from U.S. physicians) and gain of 1-2 pounds of fat a year. Yes, and the bones should be strengthened, it is now more important than it was ten years ago.
When selecting exercises important – to protect not only the vessels, but also the heart. But if you do correctly – gently, then the state of the cardiovascular system, by contrast, will improve.
What to do?
Sort of training is roughly the same. From running, jumping, swings and hits better than completely abandoned. Instead of dumbbells buy rubber shock absorbers and expanders; they will give a more suitable strain your joints. Swimming, horse riding, yoga, walking, biking and skiing are still out of competition. Of the dances do not hurt Indian. Now, however, reduces the intensity. Instead of power and speed cultivate the proper technique of movements. Extend warm-up: Now you need every time, not only to warm up muscles, but also carefully designed joints and prepare the heart for the workout. On the combustion of fat is virtually no impact, but you will still lose weight as soon as begin to make any of these exercises. Deal should be 4-5 times a week for 30-40 minutes.
Overweight in this age usually do not care. But you still want to look good and be relatively taut! Training will help make the body more elastic and cellulite less noticeable. To achieve this effect, we must remember that the main problem – the loss of water by tissues. Becomes less fluid in the joints, the risk of injury increases.
But there are pluses: muscle mass and calcium from the bones become less rapid as before. It remains to choose the workout.
What to do?
Swimming is moved into the spotlight. Very useful, such oriental gymnastics as and Qigong. For them is not required to attend fitness club, the majority of experienced teachers lead the group and in cheaper places, like in the evenings at schools, since we truly seek to extend their sport. It is useful to deal with stretch marks. All this improves the circulation of blood and lymph in the body, slows the loss of water and thus makes the body more dense, and cellulites – invisibly. It is best to do 3-4 times a week for 30 minutes, but it is possible and 2 times for 1 hour.