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How can a woman in her forties exercise so as not to go out of shape?
First, jogging.

Jogging is a good exercise for middle-aged people. As long as you are not too tired to run, keep jogging 1000 meters every day. If middle-aged people are too fat or weak, when they start jogging, they can appropriately reduce the jogging distance, but at least stick to 500 meters, and then increase it day by day, forcing themselves to run 1000 meters in a week. After jogging, muscles are fully stretched, cardiopulmonary function is strengthened and physical fitness is improved.

Jogging time is limited to 10 minutes, and cannot exceed 10 minutes.

Second, let's go.

Fast walking is a safe and effective way of fitness, which mainly exercises cardiopulmonary function. It is a simple aerobic exercise, which is very beneficial for middle-aged people to exercise.

At first, I walked for about 10 minutes every day, and then my habits gradually increased. The final standard is to walk for 40 minutes every day. Walking fast is very effective for reducing fat. Sticking to 40 minutes every day can not only keep fit, but also effectively lose weight. In addition, brisk walking has a good effect on preventing diabetes, heart disease, osteoporosis, stroke and some cancers.

Speed of fast walking: since it is fast walking, speed is the key. If it takes 12 minutes to cover the distance of 1 km, this speed can be called "walking fast".

Third, combine brisk walking with jogging.

The combination of brisk walking and jogging is also a scientific method. When you start exercising, jog for 10 minutes, and then jog for 5 minutes. Repeat this three times, and the amount of exercise in one day is basically up to standard.

Fourth, strength training.

It is not enough for middle-aged people to mainly strengthen cardiopulmonary exercise. If conditions permit, there can be more forms of exercise, and it is best to add some strength exercises. Because middle-aged people's physique is declining year by year, muscle strength is weakened, which will affect motor function. Stretching arms, lifting dumbbells, pull-ups, doing push-ups, sit-ups and squats are all good forms of strength exercise.

Fifth, do some sports that you like properly.

In addition to the above exercise methods, you can concentrate on exercising two or three times a week. In addition to regular exercise, you can have a concentrated exercise on Sundays and holidays. For example, you can participate in your favorite activities with a few friends, such as playing basketball, table tennis and cycling. Or go hiking with your family, surf in the blue waves in summer and skate and ski in the ice and snow in winter? This can not only receive the effect of fitness, but also make people feel happy and broaden their horizons. At the same time, fitness for the whole family is also the bond of family harmony, unity and friendship.

6. If some middle-aged people like Tai Ji Chuan, yoga, martial arts and other sports, so much the better. After jogging and brisk walking, if time permits, you can play a dozen Tai Ji Chuan and do yoga, which will be more thoughtful.