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After 45 fitness: exercise for weight loss at home
- Physiological changes in adulthood
- Rules training for weight loss
- Exercise for weight loss
To keep the harmony and the beauty of the figure every woman wants, regardless of age. Sport – the best helper in this. But many women over 45 exercise for weight loss wrong. They do not take into account changes in the hormonal balance, metabolism, as muscle, bone, etc. let’s Talk more about the features of training at the age of 45+. What exercises to choose and how to conduct classes?
Physiological changes in adulthood
Age-related changes affect all tissues, organs and systems of the body. The following happens:
Metabolism slows down, hormonal changes. As a result, the body begins to gain weight faster than normal. Women have stepped the mark in 45 years, increased fat deposition may occur even at usual food. Fat is deposited mainly on the abdomen and buttocks. Weight loss in adulthood is made more difficult than in his youth.
Due to the reduction of the metabolism is deteriorating, the supply of tissues with oxygen and nutrients, slows the energy, decreases efficiency. In adulthood, the exercise tolerance is reduced, and this must be considered when drawing up training programs. It is impossible to completely copy the workouts of young athletes, they need to make some adjustments. Although age alone determines not all. Some 50 years able to train almost as hard as 10 or 15 years ago. But still the age peculiarities should be taken into account.
Deteriorating blood flow to skeletal muscles, providing them with oxygen and nutrients. Slows down metabolism in the muscles. All this leads to a decrease in muscle strength and speed of contraction of fibers. In the body decreases the volume of muscle tissue, it replaces the connective. Age-related muscle atrophy provokes a number of factors: hormonal changes, neurological changes, reduced calcium levels, inadequate protein intake, a sedentary lifestyle. Workout not able to stop the natural aging process of muscles, but they can slow it down. And not as important as the intensity of the training, their regularity.
Reduced mechanical bone strength. Due to structural changes of the bone tissue it is the vacuum, with the result that bones become more fragile, increasing the risk of fractures. In women, after menopause the risk of osteoporosis is especially high.
Destructive changes are cartilage joints. Reduced elasticity of the cartilage decreases the amount of synovial fluid. On tendons, cartilages, and ligaments are formed of calcium deposits. This leads to limited joint mobility, the emergence of joint pain, development of arthritis and arthrosis.
With age exacerbated curvature of the spine, the intervertebral discs wear out, deformations of the vertebrae. The older a person is, the higher the risk of developing degenerative disc disease, sciatica, intervertebral hernia.
Age dictates the conditions, and they must be observed to sports did not bring harm to health. After 45-50 years you need to choose such exercises which are not accompanied by severe tension. Not worth it all comes down to strength training. Women of Mature age is useful to engage in Jogging, swimming, aerobics, the more that these types of exercises to effectively stimulate weight loss. In the process of training need to constantly monitor breathing, pulse, blood pressure and, if necessary, to reduce the load. Duration of one lesson should not exceed 1.5 hours.
Rules training for weight loss
Exercises to lose weight are selected individually, taking into account the state of health, functional abilities of the body, contra-indications, personal preference. However, the organization and carrying out drills there are General requirements that help to successfully solve sport problems without harm for health. Here they are:
Practice at least an hour.
Start slowly with light exercises. The body can not load rapidly. The main part of the exercise must be preceded by a warm-up stage.
Use weights adequate weight. Take these dumbbells to be able to do 15 reps of one movement and the last one was given with a visible effort.
Exercises for weight loss, don’t hold your breath. If the body is poorly supplied with oxygen, slowing down the process of weight loss, deteriorating health, increased fatigue.
Make the exhalation at the moment of maximum tension of the muscles, inhale on relaxation.
Do not forget about stretching at the end of training.
Practice regularly, at least twice a week.
Update a set of exercises every 2-3 weeks.
For preserving and increasing muscle mass is important not only exercise, but also consume sufficient amount of protein. In addition to physical activity, a prerequisite of losing weight is considered to be the reduction of caloric intake. But if you reduce the diet is reduced proportionally and the amount of protein consumed. This can lead to amino acid deficiency and the body just is not what will build muscle. Moreover, it can start to break down muscle tissue to extract the missing amino acids.
People of Mature age are particularly difficult to tolerate the protein deficiency in the diet. With insufficient consumption of them slow down regeneration processes, accelerate sarcopenia (age related muscle wasting), worsen the function of internal organs, aktiviziruyutsya the aging process. For older people daily intake of protein is 1.0-1.3 g per 1 kg of body weight. If you have kidney disease, the rate is reduced.
Exercise for weight loss
At home for weight loss and healing the body can perform exercises of rhythmic gymnastics. They are not complicated appliances and do not require sports equipment. Exemplary complex:
Place your feet together. Hands behind your head. Descend into a half squat. Climb. Sit down 14 times.
Spread your feet wider than shoulder width, arms out to the sides. Gently rotate the torso and head left and then right. The lower body should not move. Stomach strain. You can perform this exercise for weight loss with half-bent knees – it would be a bit more difficult. Do 10 repetitions.
Position feet shoulder width apart. Tilt your head to the left and right shoulder – a minimum of 5 repetitions.
Widely spread arms. High knee lift and simultaneously pull up a heteronymic hand. Repeat 32 times, changing legs.
Stretch your arms to the sides. Actively rotate trunk to the right and to the left. Strain your abdominals.
Sit down, place your palms on the floor in front of him. Make hands 4 steps forward and back. Repeat the exercise 5 times.
Sit on the floor, straighten your legs and spread them apart until it stops. Turn the torso left-right – 16 repetitions.
Lie on your stomach and rest on the floor with hands. Leaning on her hands and knees, climb up and sit on your heels. Take the former position. Repeat the entire sequence 10 times.
Lying on back, pull knees to chest (alternating) – 20 repetitions.
Stand exactly. Take a step to the side and shallow sit, moving the body weight on one leg. Repeat 10 times in each direction.
Complexes of rhythmic gymnastics is designed for energetic performance. But the pace should increase gradually from workout to workout. You can start with fewer repetitions.
Do not be limited to only exercises for weight loss. Need to walk, to run, to do with dumbbells.
Uses photographs Shutterstock