Every woman will strive for her own beauty, and only women who like sports will always exude the breath of natural beauty. In fact, people of different ages have different ways to shape their perfect bodies. I will tailor a life-long fitness plan for you.
12? 18 years old (adolescence)
Exercise can make you grow taller.
Women in this age group are in the heyday of growth and development, and are also in the golden stage of growth and height. They need to pay special attention to the growth and hardness of bones. There are not too many taboos in the way of exercise, which is most suitable for all-round exercise. Encourage participation in various activities, and it is best to ensure one hour of exercise every day. Only by cultivating good exercise habits and interests when you are young can you save more money for your later life? Health savings? .
Recommended exercise methods: sit-ups, aerobics, aerobics, mountaineering, skipping, various ball games, Latin dance and other fashionable and dynamic dances.
Note: In addition to avoiding strenuous exercise such as running and playing ball during menstruation, girls should not do strength exercises to increase abdominal pressure, such as lifting weights and practicing dumbbells, so as not to accelerate pelvic blood circulation and cause menorrhagia or prolonged menstruation. Pay attention to reducing load exercise in the first year of menstruation.
Diet: Because the growth and density of bones are mainly formed at this stage, the demand for calcium in adolescence is greater than that in other age groups, so we should eat more foods with high calcium content, such as fish and shrimp, eggs, bean products and milk. Eat more vegetables, fruits and lean meat and less sweets and snacks.
18? 25 years old (mature)
Dance sculpture figures
At this stage, women's physical function is at its peak, so they should take advantage of their youth to make their bodies more perfect.
These years are the peak of fat cell prosperity, and the figures of waist circumference and hip circumference are increasing day by day. Therefore, women in this age group must pay attention to exercise to maintain their weight, otherwise it will be difficult to lose weight after 30 years old. Can you exercise every week? Six times, preferably more than one hour each time. Exercise focuses on the chest, waist and back, thighs and buttocks to shape the lines of the body.
Recommended exercise mode: You can choose aerobic exercise and various dances to increase the coordination of the body and shape the body lines. You can also try boxing, which can consume a lot of calories, strengthen muscles, enhance endurance and exercise hand-eye coordination. You can also choose long-distance running, ball games, endurance and strength exercises.
Precautions: Wear a bra with good support when exercising.
Diet: You can choose foods with high iron content such as eggs, fish, shrimp, seaweed and kelp. Eat more fruits and vegetables rich in vitamin C to promote the absorption of iron, replenish water before and after meals, and avoid caffeinated drinks such as tea and coffee.
25? 35 years old (pregnant)
Focus on practicing waist and abdomen after delivery
Although most 30-year-old women can still maintain good physical fitness, their body shape has changed. After giving birth, they have gradually accumulated some fat under their skin. Therefore, women in their thirties should exercise to strengthen their muscles, accelerate their metabolism and prevent the growth and accumulation of fat.
During the growing period, you can do some exercises to relieve the swelling of lower limbs, such as walking and leg lifting. After giving birth to a child, a woman's abdomen is slack, so she should give priority to waist and abdomen exercise and do some muscle training such as stretching, leg lifting and semi-sit-ups. In addition, some low-intensity aerobic exercise can also exercise muscles and flexibility, which is helpful for the recovery of the body.
Recommended exercise methods: yoga, health gymnastics, swimming, walking, jogging, mountain climbing and other low-intensity aerobic exercises.
Note: excessive exercise intensity will cause unnecessary fatigue, and you should stick to 4? Five aerobic exercises, each lasting about 30 minutes.
Diet coordination: folic acid supplementation is very important for pregnant women. Eating more foods rich in dietary fiber such as pears and broccoli can relieve constipation, detoxify and prevent obesity.
35? 45 years old (middle age)
Outdoor exercise against osteoporosis
When you are 40 years old, many women will? Middle-aged fat? The bones begin to loosen, the muscle elasticity weakens, and sometimes the joints make a little noise, which may be a harbinger of joint diseases. You should do more stretching exercises, and you might as well do more outdoor sports. Regular sun exposure is helpful for calcium absorption.
Some people think that people over 40 have no effect on muscle exercise. In fact, compared with the age of 20, your muscle exercise ability has dropped by 25%, but you can still choose low-impact aerobic exercise. For example, 30 minutes of ballroom dancing, rhythmic gymnastics, yoga and other sports every day can increase the coordination of the body, exercise the flexibility of joints, relieve fatigue and avoid osteoporosis.
Recommended exercise methods: yoga, pilates, lifting dumbbells, playing tennis and other low-impact aerobic exercises, as well as systematic and guided body slimming exercises in health clubs.
Precautions: do enough warm-up, pay attention to diet, and prevent obesity.
Diet coordination: During this period, we should pay attention to calcium supplementation and get enough B vitamins. Drink more soy milk and milk, and eat more dairy products and cereals (such as brown rice, which is rich in B vitamins).
45? 55 years old (menopause)
Act together in a happy mood
The ovarian function of menopausal women will gradually decline, the secretion of estrogen and progesterone in the body will gradually decrease, and emotional excitement and irritability will often occur, and physical strength, energy and social adaptability will decline.
Therefore, they are suitable to participate in the group exercise plan, do more exercise and communicate with their peers, which can improve their mood and relieve their irritability. Appropriate increase in strength training, such as equipment training and dumbbell exercises, can appropriately stimulate bones and slow down the rate of bone loss.
Walking is also suitable. If menopausal women walk fast every day for 45? Within 60 minutes, the risk of stroke can be reduced by 40%, and the effect is similar to intense fast-paced sports such as jogging, playing tennis and cycling.
Recommended exercise methods: ball games, Tai Ji Chuan, aerobics, gateball, etc.
Note: People's physical strength, endurance, dexterity and so on are gradually improved, so exercise should be gradual. In addition, people's internal organs and functional activities also need an adaptation process, and they should not be eager for success, let alone be exhausted.
Diet: scientifically supplementing estrogen and eating foods rich in boron, such as apples and grapes, can prevent estrogen levels from falling, as well as beans. In addition, avoid contact with alcohol, caffeine and spicy food, because these foods will cause hot flashes and aggravate discomfort.
After the age of 55 (old age)
Remember, activities should be light, soft and steady.
Old women's muscles, bones, cardiopulmonary endurance, physical coordination and resistance to diseases will become worse. It is best to give priority to aerobic whole-body exercise to improve cardiopulmonary function. At this age, the body is often stiff, so you might as well add some flexibility training. Besides, we should do some exercises around the shoulders to prevent it? Fifty shoulders? .
Recommended exercise methods: brisk walking, jogging, swimming, Tai Ji Chuan, aerobics, gateball and other low-impact projects combined with strength exercise.
Note: moderate exercise should be? Soft and steady? In principle, to avoid overloading a limb or organ, especially the elderly with arteriosclerosis, it is best not to do some actions that will cause a sudden increase in blood pressure, such as lowering your head, suddenly leaning forward, bending too hard, etc. Try to avoid events that require too fast speed, or actions that need to hold your breath and increase abdominal pressure, such as weightlifting. Be sure to do warm-up exercises before exercise, and do some soft exercises of muscles and joints after exercise.
Diet: Regular and quantitative. Don't be too full at each meal. The food should be light, easy to digest and low in fat. Add more protein and calcium.
;