For example, at least half of my private education members are women over 40, and many of them are around 50. The only difference between these middle-aged women and young people is that their physical recovery requires young girls to exercise for a day or two, while middle-aged women may be a little longer according to their physical fitness, but this is simply a factor that affects your good figure.
If you want to have a good figure, you must start from three aspects: exercise, diet and sleep. A three-pronged approach can keep you in an ideal figure for many years. Let's start with these three aspects. The first is exercise:
Exercise is divided into aerobic exercise and anaerobic exercise
Aerobic exercise refers to our daily activities, such as running, skipping, cycling, playing ball and swimming. Why do you do aerobic exercise? The first step to keep healthy is to control your weight. If you are full of fat, big belly, thick legs and worship meat, you can't talk about your figure. Therefore, if your body fat is too high, you should first reduce fat, which requires aerobic exercise.
Here I suggest that no matter what kind of aerobic exercise you do, you should adhere to the following principles:
1, aerobic exercise should be maintained for more than 30 minutes.
Because at the beginning of exercise, the body will consume the glycogen stored in your body first. After a certain period of exercise, the glycogen in your body will be exhausted, and then you will gradually start to consume fat. This is the time when the efficiency of fat reduction is the highest.
However, many people often give up before exercising to this extent, that is, when your body just wants to eliminate fat, you stop, which is very unfavorable, which means that your previous exercise is largely wasted, so the aerobic time must not be too short, and try to control it for more than 30 minutes.
2. Aerobic on an empty stomach in the morning is the best effect in a day.
Whether running or skipping rope, try to do it before breakfast in the morning. At this time, reducing body fat is the most efficient, because after a night of consumption, glycogen and other energy substances in the body have already consumed 7788. At this time, when you do aerobic exercise, you will directly use a large proportion of body fat to provide fuel energy, which means that the fat-reducing effect of exercise at this time is equal to 1.5 times or even 2 times that of your usual exercise.
3. Don't use aerobic exercise for a long time.
Long-term use of an aerobic exercise can easily make the body enter the platform period. For example, after running for a long time, you will find that the weight loss is slow or even unchanged, indicating that your body has entered a platform period.
Generally speaking, the body has a memory function for your exercise. It knows what you are going to do next, and it also knows how to reduce the consumption caused by this kind of exercise, so as to protect the remaining fat in the body from being consumed.
So it is best to change the way of aerobic exercise every three months. For example, running all the time can be replaced by skipping rope, and skipping rope can be replaced by climbing stairs.
4. Adopt the HIIT campaign.
This is a very popular body fat-reducing exercise at present, and the fat-reducing effect is very good. You can come to several groups at home or in the office anytime and anywhere, and this exercise has an after-burning effect, that is, you will burn more calories than usual after going home to sleep, and reducing fat is simply twice the result with half the effort.
Let's share a set of HIIT advertisements with you:
Keep each action for 20 seconds, with an interval of 10 second, and then the next action, with ***8 actions as a group.
1, turn jump on and off.
2. Dynamic plate support
3, squat alternately raise your knees.
Bobby jumped up.
5, cross small jump before and after
6. Bend down to climb the mountain:
7. Squat jump
8, hook foot jump
After aerobic exercise, we began to talk about anaerobic exercise:
Anaerobic exercise is what we call strength training. Many female friends will wonder that girls just need to keep fit and lose weight. Why do men do strength training? Will I become King Kong Barbie?
I'm here to clarify for you that girls and boys have different body structures and hormones. No matter how hard girls try, it's hard to be as old as boys. Strength training for girls will only make your figure more linear and bumpy. Do you really want this figure?
Benefits of strength training:
Strength training can consume a lot of calories in the process, which is conducive to reducing fat. Besides, if your body has more muscles, it will help you burn more calories. The calories consumed per kilogram of muscle are three to four times that of the same fat, so the more muscles, the easier it is to lose fat, which can achieve the effect of eating more and not getting fat, and can also improve our basic metabolism and let us slowly transform into lean body.
Here is a set of exercises that you can train at home (prepare dumbbells and elastic belt).
The purpose of strength training is to train the three largest muscles of our body: chest, back and legs (girls+buttocks).
Chest training:
Action 1: Kneeling push-ups (8- 12 times in each group * * * 3 groups)
Action 2: Push-ups (8- 12 times in each group * * * 3 groups)
Action 3: Dumbbell bird (do 8- 12 times for each group * * * for 3 groups)
Back training:
Action 1: Pull down the door (each group 12- 18 times * * * 3 groups)
Action 2: rowing with one arm (alternating left and right hands, doing 3 groups, 20 times on each side counted as 1 group)
Action 3: Hard pulling (8- 12 times in each group * * * 3 groups)
Hip and leg training
Action 1: Squat in front of the neck (do 3 sets of 8- 12 times in each group)
Action 2: Sumo Squat (do 3 sets of 8- 12 times in each group)
Action 3: elastic belt splits his legs (both sides do alternately, each side 15-20 times, doing 3 groups).
Action 4: Hip punch (exhale forcefully and resume inhalation, each group will do 3 groups of 8- 12 times).
After exercise, let's talk about diet. If you want to stay healthy, all you have to do is keep your mouth shut. Keeping your mouth shut is not to let you eat less or not, but to eat selectively and eat better. As long as you are not lazy, it is definitely not a painful thing, but a very fulfilling and happy thing.
Basic principles to be followed in diet:
1. Eat food with less oil, less salt and less sugar, that is, don't eat greasy, salty and sweet food. In food processing, steaming and boiling are the most important. If you want to eat stir-fry or something, you must use olive oil. Remember that you are a super virgin.
2. Don't eat too much fat. The fat here refers to the fat that can be seen by naked eyes, such as pork belly and braised pork. Don't eat some skins, such as pig skin and chicken skin. Many of us like to eat chicken wings, which shows that the fat content is super high, because many animal fats are concentrated in the epidermis.
3, eat more high-quality protein, such as beef, chicken, fish, shrimp, seafood, eggs, milk, etc., whether you gain muscle or lose fat, you need adequate protein supplement.
4. Eat less pasta on the staple food, mainly coarse grains, such as corn, sweet potatoes, potatoes, oats, millet, purple rice and brown rice.
5. Eat more fresh fruits and vegetables and less too sweet fruits. After all, if the sugar content is high, the calories will be high, which is not conducive to fat loss, such as sugar cane, grapes, persimmons, pineapples and lychees.
6, drink less and drink less, and everything is mainly boiled water. You can order something delicious if you want, such as skim milk, black coffee, diet coke and so on.
Generally speaking, you can follow this principle in your diet, and you don't need to be too delicate. After all, you are still doing sports at the same time. Generally, you just need to know what to eat and what not to eat, and exercise and keep fit.
Finally, briefly talk about the problem of sleep, sleep is the last factor that can keep you in shape. Just one thing, don't stay up late, don't stay up late, don't stay up late, say it three times, because staying up late will affect the secretion of insulin, and insulin is a signal light for fat increase, so staying up late will directly lead to fat increase.
Moreover, after staying up late, I will habitually want to eat something. Sometimes you are not really hungry, but a nervous reaction of your body and brain, which makes you want to eat something involuntarily. At this time, your body is already at rest, and it can't absorb and digest well, thus increasing fat accumulation, so you don't have to get up early, but don't stay up late ~
These are the three aspects I want to talk to you today. There are many things about exercise, diet and sleep. I suggest you collect them. Finally, what I want to tell you is that persistence will benefit you for life. In a few years, even more than ten years, your friends are old and you are still a hot mom.
If you think this article is helpful to you, remember to praise it ~ I am 45 years old and have been exercising in the gym since last year. I have a group class of belly dancing or boxing every night. When you feel that the amount of activity is not enough, add a personal trainer's physical fitness or equipment. Six days a week, the physiological period is closed. Stick to it for a year, the height 160, and the weight is reduced to below 50. Before that, he was about 52 years old, not too fat, but his figure was not symmetrical, his back was thick and his stomach was big, his arms worshipped meat, his hips were slack and shriveled, and his legs were thin but not straight. Now I'm satisfied with everything except my stomach is a little fat (after all, I have accumulated for 45 years and never deliberately controlled my diet), such as the muscle lines of my arms and legs and the muscle lines of my shoulders and back. Most importantly, the mental state has obviously improved, which is an unexpected gain. So, let's not get old, just keep exercising. If you don't fall in love with group classes, do 30 minutes of physical fitness or strength training every day, and 30 minutes of aerobic exercise will do. The above is my personal experience sharing, come on!
Women over 45 years old are already in the second half of middle age, and they will be 50 years old in five years.
At this stage, women's families have been in a stable period, and normal children have gradually become adults, approaching semi-retirement age.
If you want to keep in good shape, you need to start with "exercise and diet".
1. Once a woman who insists on jogging is over 30 years old, her metabolic ability begins to decline, especially after she gets married and has children, fat will accumulate in her waist, abdomen and buttocks.
After the age of 45, if you don't exercise again and work hard for your family, you will be obese, and it will be difficult to avoid the fat on your stomach.
At this time, you need to join jogging training, from the initial three times a week to five times a week.
Every time you jog, you need to persist for 30-35 minutes, and complete 5 kilometers in this time period.
For example, jog 1KM, then walk 1KM, and train alternately until the goal of 5KM is achieved.
Slow down at first, and then gradually adjust the rhythm, so as to maintain the consistency of training.
2. Insist on doing yoga every day. Women insist on doing yoga, which helps to cultivate the mind, adjust the breath, increase the flexibility and overall strength of the body, and also exercise the balance and stability of the body.
For a 45-year-old woman, it is even more necessary to do yoga every day to show her inner beauty.
There are many common yoga moves, the basic moves are: cat, cobra pose, tree, warrior and so on.
There are also some strength movements, such as flat support, V-balance, handstand and so on.
3. In addition to exercise, a reasonable diet is a diet, which needs to be reasonably matched and cannot be eaten excessively. Some high-calorie foods must be controlled.
Carbohydrates are mainly obtained from rice, bread, noodles and other foods, and each meal should not exceed 150g.
Protein and fat mainly come from milk, beef, chicken breast and other foods. Milk should not exceed 500 ml per day, while beef and chicken breast are low-fat meat, and should not exceed 300 g per day.
The remaining vitamins and dietary fiber are mainly obtained from vegetables and fruits.
For example: carrots, cucumbers, tomatoes, bananas, apples, etc.
Written at the end: Women over 45 need to keep the habit of long-term exercise and change their traditional eating habits if they want to keep in good shape.
What you need to do: jog 3-5 times a week for 30-35 minutes each time to complete the 5 km journey. Do yoga training every day 15-20 minutes, after jogging or on rest days. At the same time, it is necessary to control food intake, adjust the diet plan, achieve balanced and reasonable nutrition, and avoid overeating or eating too little.
As long as we can stick to these three points, we can keep a good figure and avoid too much fat.
45-year-old women, that is, women in menopause, will have related menopausal symptoms due to changes in hormones during menopause.
I once said that when a woman gets older, her face will gradually turn into walnut skin, even actors are no exception. But the police need to be kept.
In fact, obesity is a chronic disease. You can check the standards in our country to see if your weight is normal or abnormal.
Someone asked me how you keep healthy. I said young people always look at their faces, but at my age, they should look at the back of their heads. That's all that matters. Stay in shape and breathe this way.
As far as health is concerned, young people may neglect health because they are young. And women after menopause should belong to the "obedient" teaching at this stage. It is to be "rational" and self-disciplined about things that are beneficial to health.
Specific to the corresponding measures, you may need to pay attention to the following points. Aerobic exercise is the first choice for the general population. Unless you are an athlete. Simply put, aerobic exercise refers to any rhythmic exercise that lasts for a long time (about 30 minutes or more) and the exercise intensity is at a moderate or upper-middle level (the heart rate is kept at 150 times per minute).
To lose weight or maintain weight through exercise, you should have the spirit of perseverance. For women who want to lose weight, the speed of losing weight should not be too fast or too slow, and they should stick to it accordingly.
Anyway,
45-year-old woman, please others, please yourself first.
While making contributions to others, let yourself be healthy first.
I stayed in shape for 10 years and didn't spend a penny.
I don't want to waste money, but I can keep fit, just like me.
How much effort have you made to keep fit? Have you not eaten for many years? You fight for your figure every day. Exercise needs your own money and time. Many friends around you are complaining like me, so I specially share yoga with you today.
One.
1. Stand on one leg, hold the ground firmly with the sole of your foot, and don't shake.
2. The other leg extends from the back of the body and remains parallel to the ground.
3. The upper body leans forward, so that the whole body looks like a capital T, and the movements should be standard.
4. Raise your arms, put them in front of you and hold each other tightly.
After learning yoga, you will find that you don't want to be so tired from aerobic exercise. After practice, your body will be very relaxed, and you can improve your sleep state. In the initial practice, you may not be able to adapt to yoga quickly. I suggest you get to know yoga in advance and be mentally prepared.
2. Monkey style
1. Keep your legs back and forth as close to the ground as possible, preferably without gaps.
2. The lumbar spine is straight, the chest is pushed forward, and the body has a curve.
3. Raise and straighten your arms, which need to exceed the top of your head and cross directly above.
4. Stretch the leg ligament, don't shake it from side to side, and keep it for fifteen seconds.
Don't waste money in future. Obviously, there are sports that don't cost a penny, and the effect is still so good. Remind friends around you quickly, don't learn anything stupid, and practice yoga to ensure that you can keep fit and slim when you are full.
Three. Extension arm type
1. Keep your legs straight and close together. Don't bend your knees and tighten your instep.
2. lean back and put your arms straight behind your body.
3. After the two palms are supported, fix the body.
You don't need to go to a professional club to practice yoga. Even at home, you can feel like a big brand. You can start yoga in any corner of your home, not limited to any venue. This is also the attraction of yoga. Many treasure mothers are bound by children and can pursue beauty in the future.
Four.
1. One leg is straight to support the ground, and the other leg is bent into the air.
2. Bend your upper body downward, try to get close to the other leg and adjust your breathing.
3. Grab the ankle bone with one arm and support the ground with the other arm.
Generally speaking, the best time for yoga is 30 minutes. For ordinary people, 30 minutes may not achieve anything, but learning yoga can make you full and won't rebound in the future. This should be a concern of many beautiful women. You can rest assured.
I started exercising at the age of 46 and persisted for half a year. The effect is good. Never late to start, three times a week.
Compared with men, women can keep their looks and figure better. There is only one way to keep healthy: do more exercise. Therefore, how middle-aged women after the age of 45 exercise is essentially a question of how to exercise.
If you never exercise before the age of 45, most women will gain weight significantly after giving birth in their twenties and thirties. If you don't pay attention to diet control and exercise, it is almost impossible to return to the slim state before production.
If you don't exercise regularly, with the growth of age, by the age of 45, most women will be much fatter than when they were young. Overweight and obesity are high probability events, with low physical fitness and cardiopulmonary function.
The primary goal of these women in the early stage of exercise is to lose weight. Only by restoring their weight and body fat rate to normal levels can they talk about how to keep fit. How to do it specifically? The following suggestions are for your reference:
(1) Due to poor cardiopulmonary function, it is necessary to start with moderate and low-intensity aerobic exercise such as brisk walking, stepping machine, aerobics and spinning bike. While losing weight, let the body gradually adapt. It is not advisable to start from jogging and other sports with high intensity, great impact on lower limbs and intense physical reaction.
(2) Take part in aerobic exercise 3 to 5 times a week for 30 to 60 minutes each time. But the initial period can be gradually extended from 20 minutes to 30 minutes, so that the body has an adaptation process.
(3) What is medium and low strength?
The simplest way is that you can keep talking with others with short sentences or phrases all the time during the exercise. Another method is to wear a sports bracelet, which can monitor the exercise heart rate in real time and keep the heart rate between 100 ~ 140 beats per minute. The basic principle is, don't let yourself out of breath or feel overwhelmed.
After three months of exercise, middle-aged women can obviously feel that they have lost weight. But if you want to regain your normal weight, I'm afraid three months of exercise is not enough. Moreover, with the adaptation of the body, the weight loss effect will also decline, and it is necessary to further reduce the weight and body fat rate by upgrading the exercise program. This process may take a year or two (it varies from person to person and there is no fixed standard).
For women who are not fat at the age of 45, although some women do not exercise, they are not fat at the age of 45, and their bodies are generally not fat or thin. There is another kind of women who like to run often and keep slim. The goal of these two types of women should be to appropriately improve muscle strength and fullness.
Influenced by cultural traditions, the fitness goal of women in China is mostly slim. Slim when young, full of youthful brilliance because of firm skin and good muscle elasticity. When women reach middle age, if they only do aerobic exercise or just make themselves thin, they are likely to feel "dry".
Compared with middle-aged men, women should pay more attention to strength training and maintain a certain muscle mass, so that the curves of women's bodies can be better reflected and maintained. For example, if a female friend wants to be hip-hop and peach-buttock, she should practice squatting and leg movements more. It is impossible to do only aerobic exercise such as running.
Two problems that middle-aged women need to pay attention to in order to keep fit: diet control.
According to the "calorie deficit" weight loss theory, more exercise will only increase consumption. If you don't control your diet, eat more calories and can't form a calorie deficit, then losing weight is hopeless.
Among middle-aged women, the older they get, the slower their metabolism and the worse their ability to consume calories. Therefore, it is necessary to control their diet more strictly to create and maintain the energy gap.
Therefore, if middle-aged women after 40 want to be in good shape, they must control their diet more strictly than young women while insisting on exercise.
If you have a good figure, your appearance will become better.
The benefits of exercise are not only to restore people's normal body shape, but also to maintain a good body shape. Can make people healthier, this kind of health is all-round, from the inside out.
Therefore, once middle-aged women recover and keep in good shape through exercise, their faces will become thinner, their skin will become tighter and their color will become better. If you just apply skin care products, you can't reach it at all.
And the longer you keep exercising, the more you will distance yourself from women of the same age in terms of body shape and appearance. You will look younger than your peers. The older you get, the more obvious this gap becomes.
In short, middle-aged women after 40: if they are fat, lose weight first, and then shape their bodies; If you are not fat, take part in more strength training to make women's body curves more beautiful. Meanwhile, don't forget to control your diet. In this way, you can be beautiful for a long time, and your age really becomes a number.
When a woman reaches the age of 45, if she wants to keep fit, the first thing to do is to keep exercising, without stopping, and to ensure at least 4-5 days a week and at least 40-60 minutes a day. Many women choose yoga. Yoga is a very good exercise, which can improve their figure and temperament, but not many people can persist. I choose brisk walking and spinning, six days a week, 1 hour a day, brisk walking for 20-30 minutes and continuous cycling for 40 minutes. I sweat every day, which is very comfortable and refreshing. A month later, I obviously felt that my back was thinner, and my legs and stomach were a little thinner. It has become my habit to keep exercising every day now.
Fitness, food and shelter are also an important link. You can't stay up late You'd better go to bed before 1 1 at night. Don't overeat, and don't eat foods that are too hot or too sweet. You can insist on eating breakfast every day. I usually eat coarse grains, an egg, a sweet potato, half corn, a pumpkin, a cup of milk or millet porridge. Breakfast. I eat normally at noon. I have always insisted that I am in good shape now. Keep working hard, come on!
Most women over the age of 45 are bloated, and the fat on their thighs and stomachs is always lingering. Every time I buy clothes, I feel helpless about the size. I thought of losing weight when I was helpless, but I forgot when I turned around. The shape of women's figure is mainly belly and thigh, with fat accumulation, which is exactly where women's figure can be displayed. How to keep a flat lower abdomen and slender thighs?
Of course, it is ok to keep fit every day, but it is difficult for most people to stick to it. For example, I practiced aerobics several times and gave up several times. One is tired, and the other is that people's concentration on boring things is difficult to last. Is there a simple way? Here's what I did:
Stick to one action-rubbing your stomach saves the most time and effort. Half an hour after each meal, you can sit or lie down with one hand or both hands. The time can be long or short, and the intensity can be heavy or light. Take the navel as the center and rub your stomach clockwise. This action can burn fat and reduce the fat accumulation on the stomach, and the other is to help peristalsis and reduce the fat accumulation in the internal organs.
Stick to two meals-don't eat dinner. We know that Africans are generally thin. As far as I know, their eating habit in many places is one meal a day. It seems that eating two meals less can still meet the most basic needs of the human body. Our tradition is three meals a day, and dinner is the most formal and best meal. I just don't eat this meal or eat very little. This habit has been adhered to for 30 years since children avoid milk. Dinner is the biggest factor leading to obesity. I know, as you know, but you just can't control your mouth. If you must have dinner, eat some vegetables and then call it a day.
The habit of weighing three times is very common, and it is a sharp weapon to urge yourself to lose weight, which is worth having.
People are lazy. Without supervision and stimulation, they will indulge themselves, and then their stomachs and thighs will grow wildly. When they try on clothes, they will say, "Grandma, you are getting fat again." Especially for women over 40, it only takes a day or two to gain weight. They only gained two or three pounds, but it takes a week or even a month to lose weight. Half a year after giving birth, the weight returned to below 104 kg, and then increased at the level of 2 Liang every year, and now it remains below 104 kg. This is because I weigh myself every day and always pay attention to the change of my weight.
Stick to four trips-dieting just by walking is not a healthy way to keep fit, but also a necessary exercise.
When we are young, we can jump and run around, consuming too much energy. When we get old, this practice is gradually forgotten, and inertia slowly takes over our daily life, so obesity is inevitable. Walking is the simplest and cheapest way to exercise, which is easy to form habits and addiction. Stick to traveling every day, don't always stay at home, go downstairs in the morning, morning, afternoon and evening, and make sure to walk about 5,000 miles. This amount of exercise is just over 2 kilometers, with an average distance of only a few hundred meters at a time. It seems insignificant, but it can basically consume the calories you consume every day.
After this summer, I increased walking at night, alternating fast walking and slow walking, mainly to exercise heart, lung and joint functions and delay organ aging.
In fact, it is not very important for a woman to be in good shape after 45 years old. The important thing is that she won't lose confidence, feel that she is still young, and still walk together. With confidence, you naturally have a good mood. Emotion is a woman's attitude towards life. Positive and decadent are completely different qualities. I'd rather live in the sun.
At the age of 44, I acted like I was doing so much aerobic exercise. I like yoga and dancing. I dare not practice my strength. My muscles are too strong. Eat less, breakfast eggs, goat milk calcium tablets, lunch big fish and big meat, afternoon tea sugar-free yogurt and fruit salad, and basically don't eat dinner. If you are hungry, just two egg whites. Occasionally indulge yourself in drinking coke and eating duck goods. The important thing is that you like it.