20 years old: develop fitness habits. A 20-year-old woman is young, her physical function is at its peak, and all aspects of her quality have reached the best point in her life. At this time, we should cultivate good exercise habits while we are young and accumulate more "healthy savings" for our later life.
Justin, head of the San Diego Health Training Center, USA. Prince said that the twenties are the best stage for the growth of human bones, and weight-bearing exercises such as running and strength training can be incorporated into the exercise method, and specially designed an exercise method for 20-year-old women:
Sit on the yoga carpet with your hands on the ground, behind your body and your fingers pointing out. Lift your hips about 10 cm, and straighten your left leg forward at an angle of 45 degrees to the ground. Continue to lift your hips until your right thigh is parallel to the ground. Lower the hips to the initial position, repeatedly raise 10- 12 times, switch to the other side, and repeat the same action. If you find the above exercises difficult, you can also choose to do aerobics, taekwondo, Latin dance and so on. And exercise 4-6 times a week, preferably every time 1 hour or more.
30-year-old: Most women aged 30 have given birth, and some fat has gradually accumulated under their skin, and their figure has changed. It is very stressful to find a balance between work and family. Therefore, on the basis of maintaining health, exercising muscles and flexibility, reducing fat as much as possible and maintaining vitality will help relieve stress. Jennifer Beaton, the fitness director of the Bay Club in San Francisco, California, created a set of exercise methods to keep you active during the transition from mother to work.
Method: Lie flat on the yoga blanket, with arms at your sides and palms down. Straighten your legs and put your feet on the fitness ball. Lift your hips, support your body with your shoulders and feet, and keep your body straight. At the same time, roll the fitness ball to the right (the heel will twist to the right), keep it for a while, then roll the ball to the left and return to the initial position. After doing 5- 10 times, turn left and roll the fitness ball.
If it is not convenient to do the above exercises, you may wish to swim, walk and climb the stairs with your family after work or dinner for about 30 minutes each time. For women of this age, it is best to go to the fitness club three times a week for some equipment training to improve metabolic rate, burn excess calories and enhance muscle strength. Of course, flexibility exercises such as yoga and Pilates are also good choices.
40 years old: Beauty and health are equally important. 40-year-old women often use beauty to continue their beauty, but their physical function can not be improved through beauty. At this time, health is the real beauty. Ann Kling, an expert in sports medicine at Yale University in the United States, warned that many women in their forties often exercise excessively to keep healthy, and their bodies are easily damaged. To this end, Colin created a comfortable exercise method: the body lay on the fitness ball, and the abdomen and chest touched the fitness ball. Grab a dumbbell weighing 2-5 kg in each hand, straighten your arms forward and put your palms down on the floor. Tighten the muscles of the hind legs, at the same time, hold out your chest, bend your elbows and raise your arms to shoulder height. Then return to the initial posture and repeat the exercise for 8 times.
If you think the above exercise is hard, you can also choose to do 30 minutes of moderate intensity or strenuous exercise every day, such as ballroom dancing, rhythmic gymnastics, kicking shuttlecock, yoga and so on. In order to increase the coordination of the body, exercise the flexibility of joints, relieve the fatigue of the body and avoid osteoporosis. It is best to do strength training twice a week; If you keep lifting weights three times a week, your metabolic rate will increase 15%.