Sports are different due to the age! 40, 50, 60th exercise guide, to train muscles in the gentlest way

Editor: The benefits of sports are not enough, but do you know that sports are also different due to age? The energy required by the body, and the range of energy required by the body, are different, so the type and strength of the movement should also be adjusted appropriately in order to "live until old age, move until old age" and achieve healthy and slow aging results.

It is never too late to exercise, and no matter how old you are, you can enjoy the fun of exercise and the benefits it brings to the body, such as effective anti-aging, maintaining your figure, and being away from chronic diseases. However, as you grow older, your body state is no longer as lighter than you are, and there is no limit on any movement. Once you move incorrectly, it may increase your risk of injury.

Leanne, the STRIDE training planner at Los Angeles Running Studio Pedante pointed out that at the age of 40, aerobic exercise and weight training should be achieved at the same time, because the former can keep the heart healthy, while the latter strengthens bones and muscle strength, and adjusts strength according to body conditions every 10 years.

However, there are a wide variety of aerobic and intensive training projects, which model is most suitable for your physical age? 50+ Share the suggestions given by foreign fitness experts based on the age of 40, 50 and 60, let’s see what kind of sports is most suitable for you now!

40-year-olds like this: walking or swimming, with a retraining training

personal trainer Linda Melone pointed out that at the age of 40, muscle loss begins, and every 10 years, you will lose 3 to 5% of your muscle mass. Therefore, it is necessary to rely on exercise to strengthen muscle endurance and avoid speeding up the speed of physical weakness.

In addition, the age of 40 will begin to enter the menopause suspension stage, which can also be improved by movement.

If you are a reader who doesn't have sports habits and wants to try sports after you are 40, Mitchell Fischer, fitness manager at Texas Fitness Center Gold 's Gym, suggests that you can try briskly around your residence or swim leisurely in the swimming pool to relax through simple sports, rather than trying high-strength sports at the beginning, resulting in a sense of repulsion to sports.

Then, do some weight training every week to strengthen muscle strength: choose weights or calves that can be comfortable and safely lifted according to your own weight, do 3 sets of weight (10 times per set), and each set of weight can be slowly increased, making weight training more challenging.

After growing up with sports habits, or if you already have sports habits, it is recommended to perform aerobic exercises for 3 to 5 days a week, and 45 minutes each time, brisk walking, dancing, dancing, pilates, etc. are good choices; then, weight training is performed with 3 days a week, such as weight lifting, sitting up, squatting, etc., each time, sprinting for 1 hour.

(Recommended: "People who walk fast are very strong." Experts teach you how to speed up walking)

This is the case for 50 years: strengthen the training of core muscle groups and cultivate a sense of balance

When we pass by the age of 50, not only will the loss of muscle mass and endurance become faster, but the body's recognition rate will also decrease by 10 to 15%. Linda Mellon emphasized, "Bone density will decrease at this time, which will increase the risk of fractures." In addition, the belt will become insufficiently elastic, resulting in greater overuse injuries.

In addition, according to a study conducted by Pittsburgh University on 541 women born after 50, it showed that during the eight years after menopause, women's weight increased by an average of 12 pounds (about 5.44 kg), and the fat produced by diet is mostly accumulated in the abdomen. This study results show the importance of exercise.

Personal instructor and Pilates lecturer Tamara Jones believes that you can first ask a fitness instructor to evaluate the appropriate sports style, so that the instructor can recommend the most suitable sports level based on your softness, core muscle strength, past training experience, injury and failure records, etc.

Then, according to the advice of the instructor, you can increase your heart rate and enhance your heart function through aerobic exercises such as riding, swimming, brisk walking, and boating. At least 4 to 6 times a week, and 20 to 40 minutes each time. For weight training, Tamalaz recommends that you conduct key training 2 to 3 days a week, such as stumbling, squats, and stick support for half an hour each time, to improve balance by strengthening the strength of the legs and core muscles, avoiding yourself prone to falling and reducing the possibility of injury to daily activities.

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Personal coach Kathy Smith also agrees with the importance of cultivating balance. It is recommended that readers try to train body ductility and maintain softness Yoga, Taiyang Fist, BOSU ball (semi-circle balance ball), etc. are very suitable for options after 50. After playing, don't forget to close (stretch your body) to avoid excessive muscle tension.

Similar to this: participate in group courses more often, and the exercise will promote social interaction

When you reach the age of 60, or even after the age of 70, it is easy to give up your sports due to factors such as insufficient physical strength or physical illness. Tamalaz believes that if you can persist in your sports at this stage, the body will get greater rewards. Marilyn Moffat, professor of physical therapy at New York University and co-author of Age‑defying Fitness, also said, “Pain and pain should not be an excuse to give up on exercise.. ”

Tamaraz suggested that after 60s, they should find fitness coaches to cooperate with them, and ask professionals to tailor-made fitness plans. Reduce your own wrong movements and increase the possibility of physical damage.

In addition, this age is also a good time to find friends to perform daily exercises. Because leaving workplaces after retirement is easy to feel isolated. Taking time to exercise with friends, or participating in sports groups, fitness courses, etc., not only can you maintain physical activity, but also promote social interactions. Lean Pedante suggested that you can try more social dances, such as Zumba or water aerobic exercise, which are good choices. You can also use a running machine to exercise your legs and strengthen your heart and lung capacity.

It should be noted that since degenerative joint inflammation is generally present at this age, you should warm up for at least 10 minutes before each exercise, and try to choose sports that will not be forced into joint exercises, such as swimming, riding and pedaling, etc., to replace long-running.

As for weight training, Mali Mofi believes that maintaining the extension and balance of the body is the key. "If you don't practice stretchability now, you will lose flexibility when you reach the age of 80." However, it is no longer recommended to do retraining at this time. Similarly, she is born in the 60s, sharing her three favorite ways of reflexology:

1. Put the tilt and let the earlobe stick close to the shoulder for 60 seconds.

2. Sit on the floor, straighten your feet, and slowly move your head closer to your knees. (Suppose that there is no loose bone)

3. When brushing your teeth, lift the toes of the single foot and try to maintain it for 60 seconds.

Mali Mofi believes that keeping active can make you look lighter than your actual age.

Tamaraz also said that no matter how old you are, you can find a way to move for yourself and to enjoy it. "Learn to hear your body, it will tell you what kind of strength is the most comfortable, and it will also allow you to get the benefits of perseverance."