Can you still jump rope for fitness at the age of 40? As you get older, your body will gradually get old. Many people are prone to knee pain, which is also related to physical aging. Normal activities will accelerate the wear and tear of the knee, and it is easier to hurt if the knee is not well protected. This is a 40-year-old man who can jump rope to exercise.
Can you still jump rope for fitness at the age of 40? 1 is more appropriate.
After the age of 40, if women don't exercise, they will lose13 of their muscles and gain the same weight of fat.
Although the charm and excitement of middle age are completely different from other periods of life, it is a very important and particularly busy period. Biologically speaking, this is a very important exercise period.
Maintaining the exercise pattern formed in youth or starting a new exercise pattern will help to: keep the muscles in good condition; Keep your bones strong; Reduce the weight gained due to pregnancy or obesity in middle age; Maintain the vitality and elasticity of joints; Keep a positive attitude.
In fact, women need muscles. When you are sick, your body can break down muscles as a source of energy. The more muscles there are, the greater the chance of overcoming the disease. Muscles can protect bones. The more muscles on bones, the more they can protect bones. In fact, most women refuse strength training for fear of gaining muscle.
The reality before us is that from the age of 40, women will lose13 of their body muscles every year, but their weight gain will remain the same, or even more fat-if they don't exercise.
In this way, the proportion of fat in your weight will increase rapidly, so that you can no longer wear that skirt when you were young. Only through exercise can we build muscles and accelerate metabolism, because muscles burn more calories than fat.
What women in their forties complain most about is the so-called middle-aged obesity. With the change of menopausal hormones, our bodies will gain more fat. In addition, this is also the period when bones really begin to loosen and muscles begin to lose their elasticity and vitality.
Therefore, it is very important for middle-aged women who want to live a long and healthy life to participate in physical training and strength training regularly. Regular exercise can maintain the density and strength of bones. This is very important in a woman's life.
Exercise helps us cope with the possible stress and emotional changes in middle age-taking care of adolescent children, taking on challenging jobs, supporting elderly parents, sick husbands, or facing divorce.
In short, when there are many important things to do and the pressure is often great, exercise helps you maintain self-control.
Motion suggestion
Do 30 minutes of moderate or intense exercise every day, and do strength training twice a week if possible. It is suggested that women do weightlifting three times a week, and the metabolic rate can be increased by 15%, which means that women with average figure can burn an extra 300 calories a day. So in addition to simple muscle strength training, you can add some weightlifting exercises, such as lifting dumbbells.
Can a 40-year-old jump rope exercise? Two female friends long-term adherence to the four benefits of skipping rope:
1, getting better and better.
Everyone may have heard that skipping rope can help you lose weight, and there is a certain scientific basis. Because in the process of skipping rope, the human body's energy is not only consumed a lot, but also helps everyone to quickly consume the fat in the arm, and also makes the lines of the buttocks look more beautiful when skipping rope up and down.
Moreover, because the abdomen of the human body actually belongs to a transitional zone between the upper body and the lower body, skipping rope for the whole body can also achieve a good thin abdomen. Moreover, in the process of skipping rope, people will obviously consume the fat in the legs and make the leg lines look more beautiful.
Therefore, skipping rope is an exercise that can help people shape and get better and better.
2. Improve everyone's cardiopulmonary function and blood circulation.
Because skipping rope itself is a whole-body exercise, it can not only improve people's cardiopulmonary function, but also help people excrete some harmful toxins as soon as possible.
Therefore, for female friends, if we can stick to proper skipping every day, we can improve blood circulation and cardiopulmonary function.
3. strengthen muscles.
Because skipping rope is a sport, when people perform some jumping movements, the muscles of the whole body will be mobilized, so people's muscle groups will be exercised, and the muscles will be stronger if they persist for a long time.
Step 4 control your weight
This exercise can help people burn body fat. If you can stick to proper skipping for a long time, it will not only make your body lines more beautiful, but also help you control your weight and prevent weight gain.
Five steps of skipping rope
1, choose the right rope
Choose a rope that suits your height, because too short or too long will hinder skipping.
Measurement method
Everyone stands in the middle of the rope and lifts both ends of the rope. The end of the rope should reach the human chest (or slightly lower), and the palm is the best.
Step 2 choose the right sports shoes
In order to reduce the influence of skipping rope on feet, choose a pair of sports shoes with good shock absorption function.
Step 3 warm up before skipping rope
Warm up by doing gentle stretching exercises, and keep 10 for 30 seconds in each posture, so as to slightly raise people's body temperature and prepare for further muscle exercise. Warm-up usually takes 10 to 15 minutes, but the time should be adjusted according to the temperature at that time.
Step 4 keep the right posture
Look ahead and keep your back straight;
Lower elbow: bend the elbow at a 90-degree angle;
Swing the rope through wrist movements;
Put your feet together and jump over the soles of your feet with rhythmic movements (most of the time your heels don't touch the ground); And when landing, the knees are slightly bent to absorb the impact force.
5. Do calm exercises after skipping rope.
After skipping rope, you can do warm-up exercises repeatedly or take a leisurely walk to help your body temperature, breathing and heartbeat return to normal.
Can you jump rope at 40? 3. The benefits of women skipping rope
1, lose weight
Women jump rope because they need physical exercise. Skipping rope 10 minutes consumes about the same amount of calories as jogging for 30 minutes. If they can jump rope for a month, they can lose about 5 pounds, which can make girls' bodies lighter.
2. Enhance physical coordination
When women jump rope, they will mobilize all joints and muscles of the body to move rhythmically. Comprehensive exercise can enhance the flexibility and coordination of the body, and also improve the balance and jumping ability of the body.
3. Enhance the function of the nervous system
When girls jump rope, they will concentrate and mobilize the nervous system of the whole body. Keeping skipping times requires a high degree of concentration, which will also make skipping more efficient and fully strengthen the nervous system.
4. Prevent various diseases of the body.
Women's long-term skipping exercise can reduce various diseases of the body, such as arthritis, insomnia, spinal diseases, hypertension, hyperlipidemia, diabetes, etc., which can be well improved and alleviated.
Second, the disadvantages of women skipping rope
1, the heart burden may increase.
Women's skipping is a sport with a lot of exercise. Girls skipping rope may increase their psychological burden. Therefore, we should pay attention to the time and intensity of skipping rope and do what we can, otherwise it will increase the burden on their hearts.
2. It's easy to sprain the joint.
Women need to warm up before skipping rope. If there is no warm-up exercise, they will easily sprain some joints. Warming up wrists, ankles, shoulders and elbows is recommended.
Skipping rope is a good exercise, especially for girls. Skipping rope every day has many benefits, not only to lose weight, but also to prevent various diseases of the body, especially joint diseases. However, skipping rope is a sport to mobilize the nerves of the whole body, and it needs to be done according to one's ability.