When a woman turns 40 or older, all she has to do is adhere to the principles of a healthy lifestyle to stay young and beautiful for longer. But at the same time, many of the fair sexes are unaware of the flaws. To avoid violations, you need to understand them well.
Nothing can be changed
After 40 years, changes begin to occur in the female body. The speed of their course depends entirely on the following factors:
- genetic predisposition;
- daily routine;
- the presence of bad habits (smoking, alcohol);
- reasonable organization of your own time, etc.
For many people, the transition to a healthy lifestyle is difficult. However, you have to overpower yourself and start. You have to overcome your own fears and laziness.
Many women are advocates of a healthy lifestyle in an effort to regain their former youth and beauty. After all, 40 years is the age limit when the body starts to wilt and needs more attention and care. The majority of women are disappointed and stop checking not only the health of the body, but also their appearance. Someone convinces themselves that they are no longer young and that life is over, and someone puts the blame on the children, who demand to spend all their free time with them. This is absolutely wrong thinking. It is worth paying attention not only to the physical, but also to the mood.
Any cardio exercise after the age of 40 can have a beneficial effect on the heart. To a large extent, however, they have a bad effect on his work. You need to plan your training carefully and alternate between cardio, aerobics and strength training. The WHO has issued its recommendations on this topic:
- strength training should be done at least 2 times a week;
- spend at least 75 minutes on high-intensity aerobics, and at least 150 minutes – with medium;
- train balance and balance at least 3 times a week.
Plus, strength training helps you stay in shape by burning most of your body fat. Don’t forget to stretch your body, otherwise you risk damaging your muscles.
This is one of the most serious mistakes novice athletes make, and women are no exception. Never ignore the rules for doing the exercises. As mentioned above, they can suffer if you don’t thoroughly warm up and warm up the muscles before exercising.
The order of execution is very important. Since bones and muscles become more fragile and prone to injury after age 40, it’s best to start with simple exercises. For example with bends and squats. Gradually, the load should be increased. If you feel a burning sensation and mild muscle pain after exercise, this is completely normal.
Ignore personal trainer
Many modern women are submissive and independent. But in sports, especially when working with a specialist, it is not recommended to ignore advice and requirements. A personal trainer, even if it is free, monitors the correctness of the exercises. He often makes sure you don’t focus on a particular body part, makes you warm up, and so on.
If a forty-year-old woman has just started playing sports, she simply needs such a specialist. He will help you choose the right and safe program, based on the individual characteristics of her body, so that exercising is not only useful, but also enjoyable.
Reduce your diet
In the pursuit of a slim figure, women are capable of many things, including heavy unbalanced diets. After 40 years, such experiments can lead to serious disturbances in the body. Diets with sharp and severe diet cuts will not help you burn fat. When the body no longer takes in enough calories, the metabolism goes into emergency mode and tries to reduce energy expenditure as much as possible. And since fat is the main strategic reserve, the body will sacrifice muscle to preserve and increase it.
It is better not to risk your health and adhere to the rules of the classic diet:
- There is little, but often – 5 times a day in small portions.
- Consume 2000 calories per day.
- Less often practice strict diets, lasting no more than a week.
- Do not lose more than 4 kg per month.
- To drink a lot of water.
- Be sure to consume warm liquid foods (soups).
These rules will help you get a slim figure and stay healthy.
Sacrifice exercise for family, work or laziness
This point is very clear. Exercising makes you healthy, fit and beautiful. They will improve your mood and well-being. There’s no need to sacrifice your enjoyment of sports if your family is against it. Indigenous people should support each other and wish only the best.
The same goes for work, which in most cases is harmful to both mental and physical health. Especially if you are a workaholic. Do not forget to take care of your well-being. You can always find a job, but you only have one health. Forget laziness when exercising. Exercising will help you get rid of procrastination and become a more productive person.
All these mistakes are common among women and are a major hindrance to a healthy and happy life, especially after 40 years. So stick to the rules and listen to your coach.