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 You finally decided to start training. And rightly say that it is never too late. It is also true that if you have a lifetime of running several kilometers a day, and after 45 and you will not be labor intensive every morning jogging. And if not? And if not - you should start with what is most appropriate for your age and characteristics of your body.
This small selection will tell you what types of loads the most appropriate for all ages. And you can choose something for themselves if while you are in thought, where do I start.
Fitness in the 20.
This is the best time to form the habit of doing sports. They opened all the way, because it forces abound, and for the 20-year-old easiest to offer different types of activities. Therefore, choose the heart, the body is like everything on the shoulder!
- Latin American dances.
This type of activity combines the hottest dance moves and fantastic music, and my heart is pounding from both the step aerobics. And all this for 45-minute lesson! It's fun, though tiring. But at 20 you do not get tired.
- Elliptical trainers.
Even 20 requires cardio best if it would exercise for 20-30 minutes, four times a week. As a rule, we get this load, simply if we do enough exercises and go on foot. But if not, if your lifestyle is "car-work-car-house", you will have to spend on classes in the fitness room.
- Strength training.
Best age for training and strengthening of various groups of muscles. Start can be quite intense, three times a week. In 20 more, you can "sculpt" a figure. If you think that the load is not enough, increase the exercise up to 5 times a week.
- Run.
Knees and ankles in good condition, it is possible to run frequently and for long. If cardiovascular equipment boring for you, then running - the best cardio workout.
- Yoga.
If you like flexibility exercises, as well as the need to reduce stress, feel free to sign up for yoga. Start with 2 times a week. You can buy the video tutorials on the DVD and start practicing at home.
- Step aerobics.
You will be surprised, but only once a week these lessons will give you a reasonable load. However, many girls keen step aerobics, say that much depends on the coach. So ask around before classes reviews regulars.
- Kickboxing.
This is for the girls athletic and very active. And for those who can not imagine myself without sport. The result? Excellent buttocks, endurance, flexibility. You will constantly feel the spirit and become more confident. A more cardio workout you will not need to because it includes a kickboxing is.
Fitness in the 30.
If you are now 30, and you decide to start doing, you did it correctly. At this age, we already need more energy supply, it is necessary to train endurance, as well as the start weight fluctuations, so fitness is needed to keep normal weight. Start with some unusual classes, while interest in the sport for a long time does not fade away. Here are some ideas for 30 years:
- Yoga.
This versatile training, as for every age can offer its own characteristics. If you already have a family, the ability to reduce stress and relax from a busy family life and work in particular can attract. Best Mode for yoga for beginners - 2 times a week.
- Run.
If you start to run only the first time in 30 years, it's time to pay attention to running over longer distances. How about a mini-marathon? Joints until you remind yourself, as long leisurely jog to help train the stamina and keep the body in good shape. To your knees and ankles do not hurt, pay special attention to quality running shoes.
- Bike ride.
If running acts on joints rather tough for you, you can replace it with cycling. One of the best cardio, among other things. And if there is no nearby lesopraka, the bike - a good substitute.
- Strength training.
They will help and save after 30 girlish figure. Are required to load the thighs, buttocks and upper arms. Although if you have already given birth, then return the figure 18-year-old can not be, let us be honest with yourself. In addition, we are also honest and that there are no exercises that suddenly removed fat from the abdomen or rounded up body fat. Only in conjunction with proper nutrition (foods low in fat and high in fiber) and the correct way of life, you can achieve results.
- Team sports.
A great way to stay young and enjoy not only the movement, but also to communicate. If your city has no such sections for adults, gather friends and try to engage in at least once a week. You can rent a room for an hour and a half a week. And if you take children with them - it will discover a beautiful view of fitness, combined with positive emotions and energy.
Fitness in the 40
. Home at the age of 40 - not to stop in their desire to start practicing, and keep up the pace with the times. It's time - for training the heart. And the amount of time you spend in the gym, you only need to gradually increase. Therefore, it is necessary to select the load is not too intense, but long enough.
- Swimming.
Tolk will, if walking in the pool four or five times a week. This is a great cardio without torture joints. Do not be amiss to sometimes alternate swimming with aqua aerobics, but also sometimes to practice winter swimming.
- Power load.
After 40 about any bodybuilding question. I do not plan that will be able to "build" a sexy body at the gym. In 40 such classes only help to keep the body in good shape and keep it in the right amount. Use light weight, be sure to find a specialist who will show how to do the exercises.
- Yoga.
Universal and beloved by many women yoga is very useful to maintain flexibility and tone. And it's only 2 sessions per week!
- Exercises to strengthen the back.
In 40 it becomes relevant to the majority of women. In order to maintain the posture and get rid of the pain, you need to strengthen your back muscles, so turn back exercises in your weight training (if you use these), or the time to consider them during the week. Just consult with a specialist, so as not to injure your back.
- Running and walking better.
If you love to run, only jogging. But best of all - walking.
- Bicycle training.
It can be not only excellent cardio, but will keep on our toes feet (prevention of cellulite) and back (also a typical problem for women over 40).
FITNESS 50
. Surprised that you can start doing 50? So you do not yet have the 50 and. Because women of this age are very fond of moving. Only a few of the currently allow. And it should be more! Fitness goals is quite another - it's just the activity. Any, and especially one that gives pleasure. And you can use any training, but they need to be slightly adjusted.
- Swimming.
Four or five times a week for 20-30 minutes to float at a low pace, as like, just as the rest. But in fact, you can get very good training of the heart and the body as a whole.
- Tai Chi.
Any Chinese gymnastics at this age the body will give flexibility without burdening with the joints and muscles. Not for nothing in China and Japan is not shameful for the elderly to stay indoors and do during the day the gym. It is also proved that the Chinese gymnastics keeps in good shape not only the body but also the brain.
- Strength training.
50 are shown, but certainly not for inflating the muscles, and for the tone. Light weight, personal trainer, focus on the back - these are the main points of your attention to strength training.
- Yoga.
It is impossible not to mention it is suitable for all ages!
- Walking.
5 days a week for half an hour walk. Fast enough to breath a little beat down. Since then everyone can start!
- Exercises for the back.
This is very important. Did you know that nearly 90% of older people experience back pain. A major cause of these pains - obesity and physical inactivity. But the main thing - consult with a specialist in the choice of good exercise.
I hope you have, and make recommendations, where better to start at any age. Write about it in the comments. It is interesting, why you decided to start.
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