By the end of the twentieth century, a well-established opinion had emerged that there could be no sport after forty years. Well, I do not! It’s too early to sit on the sofa, buried in a low-grade serial film at this age. Life after forty for a man, even if it not only begins, but with confidence we can say, continues! Of course, at this mature age for a man, the approach to training should be as serious as possible, and we are talking not only about the training system, but also about safety. We are talking not just about the age of forty years, but about a person who did not play sports in principle or neglected physical exercise for a long time.
Why do women need physical activity after 40-50 years of age?
Training for women after 40-50 years old allows you to achieve the following goals:
»Improving physical and mental mood; » Prevention of cardiovascular diseases; » Preventing depression; » Increased performance indicators; » Improving mobility and flexibility of the musculoskeletal system; » Increasing calcium absorption and preventing fractures; » Activation of metabolism; » Reduce fat.
As a result of regular physical activity, the general condition of the body, muscles and overall health improves. The number of exacerbations of chronic diseases decreases. Training also helps normalize mental state and reduce stress and anxiety. In addition, sport improves brain function and prevents cognitive impairment.
WHO recommends that women of all ages:
» Do strength training at least 2 times a week. » At least 150 minutes a week of moderate-intensity aerobics or 75 minutes of high-intensity aerobics. » At least 3 classes per week to train balance and balance.
Chess
Question answer
Chess and boxing: how are tournaments in the hybrid sport of chessboxing held? Theoretically, in order to achieve any heights in chess, you need to start practicing it from childhood. But no one is stopping you from trying to take your first steps at an older age. The physical condition of almost any Russian should be enough to lift a chess piece and place it on the adjacent square of the playing field. The main thing is brain training. So, if you have an analytical mind, a penchant for mathematics and perseverance, you have a direct path to the chess club, to learn the basics of the great game, which has long become a sport with its own world championships and even its own Olympic Games.
Strength training in the gym
Strength exercises prevent fat deposits in the arms and sides. As a result, a woman’s body retains beautiful shapes and smooth lines. A training program for women over 40+ years of age should take into account the individual characteristics of the body, chronic diseases, as well as the woman’s level of fitness.
Recommendations for beginners
The best solution for beginners is to focus on basic types of exercises. At each lesson, you should perform 4-5 exercises to work the whole body, which will strengthen the entire muscle frame. The number of trainings is 3-5, the duration of the lesson is 1.5-2 hours. The training should consist of the following parts:
» Warm-up; » Basic program with your own weight or with minimal weights; " Stretching; »Hitch.
After 2-6 months of regular exercise, the muscle frame will be developed. It will be possible to move on to more complex exercises and techniques, and also start working with heavier weights.
Recommendations for advanced
For women who have been working out in the gym for some time, changing their training program just because of age is not recommended. Classes are no longer aimed at pumping the whole body, but at strengthening and working out individual segments.
The working weight in strength training should gradually increase. To prevent injuries due to increased bone fragility, it is recommended to first perform 1-2 warm-up approaches. It is better to avoid training with maximum weights. The emphasis is not on quantity of repetitions, but on quality.
Weekly training program
Day 1:
» Deep squats; » Lunges with dumbbells; » Classic push-ups; » Pull of the upper block behind the head; » Calf raises while sitting in a machine; » Plank.
Day 2:
» Hyperextension; » Pull-ups with wide arms; » Lunges with dumbbells; » Romanian deadlift; » Dumbbell raises to the sides; » Plank.
Day 3:
» Deep squats; » Rowing a barbell or an empty bar to the chin; » Barbell biceps press; » Classic push-ups; » Close-grip lat pull-down; » Plank.
Day 4:
» Hyperextension;
» Romanian deadlift; » Bench press behind the head; » Squats in the Smith machine; » Dumbbell raises to the sides; » Plank.
Golf
Golf is considered one of the most tempting sports “for those who are for it.” Of course, the best golfers in the world earn tens and even hundreds of millions of dollars in prize money and advertising money. By the way, it’s never too late to start playing golf. This is proven by the example of the famous Russian tennis player Yevgeny Kafelnikov, who, after finishing his career, took up golf. The 41-year-old athlete not only began to get involved in it as a hobby, but even became a member of the Russian national team and the national champion. In 2016, golf will be included in the Olympic Games program.
Home workouts with your own weight
At home, as in the gym, it is important to maintain regularity and gradualness. For motivation and self-control, it is recommended to keep a fitness diary. The log records the types of exercises, number of approaches, working weight and daily diet.
Training in adulthood should last at least an hour. The number of workouts per week is 3-4, the number of approaches is 3-5, depending on the level of fitness. The break between sets can be up to 2 minutes. Increasing the number of repetitions or increasing the working weight helps improve the effectiveness of the workout.
Rules for training at home:
» Start with low loads, gradually increasing the frequency of repetitions and working weight. » Number of training sessions – 3-5 times a week. » The break between sets is no more than 2 minutes. » The aerobic part should last at least 30 minutes. » Every 2 months it is necessary to change the training program.
Weekly training program: best exercises
The best strength exercises at home:
» Squats; » Lunges; " Push ups; » Pull-ups; »Working with dumbbells or a bar; » Plank; » Twisting.
Day 1:
» Squats; » Romanian deadlift with dumbbells; » Dumbbell raises to the sides; » Straight twists; » Plank.
Day 2:
» Squats with jumping;
» Push-ups with wide arms; » Lifting dumbbells for biceps; » Reverse crunches; » Reverse plank.
Day 3:
» Lunges with dumbbells; » Bent-over arm extension; » Extension of arms with a dumbbell from behind the head; » Straight twists; » Plank.
To increase the effectiveness of your training, you can use sophisticated techniques:
» Squats with pulsation; » Pistol squats; » Sumo; » Burpees; » Hanging crunches on the horizontal bar; » Crunches with legs raised; » “Penknife”; » “Book”; " "Bike"; » Reverse lunges; » Lunges to the side; » Lunges-curtsy; » Bulgarian lunges; » Plank with legs raised; » Plank with 2 or 3 support points.
Feature of cardio training
Cardio for women over 50 should take into account the state of the cardiovascular system. The most suitable set of exercises is considered to be one that takes into account blood pressure and heart rate (pulse). Cardio exercises include cycling, running and swimming. It is recommended to start with 3-4 sessions per week, which do not exceed 30 minutes.
Depending on the desired goals, the permissible load is calculated:
Basic formula: Maximum heart rate=220-age
» 50-60% of the maximum – warm-up; » 60-70% – fat burning; » 70-80% - aerobic zone (development of the respiratory and cardiovascular systems); » 80-90% – anaerobic zone, improvement of general physical fitness; » 90-100% - work for wear and tear.
Before you start cardio exercises, you need to choose the right clothes and shoes, select equipment (bicycle, treadmill), and purchase a heart rate monitor.
Warm-up and stretching before training
Warm-up and stretching goals:
» Warming up the muscles; » Preparing the musculoskeletal system for intense exercise; »Improved blood circulation in muscles; » Increased stamina and energy levels; » Psychological preparation; » Improved coordination and attention; » Acceleration of metabolism; » Reduces the risk of injury.
Warm-up should last 5-10 minutes and must be done before each workout. Warm-up elements:
» Cardio; » Joint gymnastics; » Muscle stretching; » Intense cardio warming up; » Restoration of breathing.
The best exercises to warm up:
" Run; » Exercise bike; » Jumping rope; » Jumping; » Swings and rotation in joints; » Stretching of individual muscle groups.
Stretching after warming up allows you to calm your muscles, even out your breathing and lower your blood pressure and pulse. Stretching stimulates the growth of new muscle fibers, improves flexibility and mobility, and also relieves stress on the axial joints (spine and hip).
Darts
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Darts is another game that we tend to view solely from the point of view of an innocent hobby. In the West, especially in the United States of America, darts is a sport that is extremely popular. World championships are held to full houses in halls with thousands of people, and the competition itself turns into a crazy show. From the outside, older athletes (with their bellies sticking out from under their T-shirts and a glass of beer in their hand) don’t look too much like world champions. But they transform, standing in front of the target with three darts in their hands. You would never think that this “fat guy” is capable of sending all three darts to the very center of the target without even blinking. Darts, like bowling, is suitable for all ages.
How to eat after 40-50 years during training
To improve and maintain health, training for women over 50+ years of age should be complemented by proper nutrition. Basic principles:
» Frequency of meals: depends on individual habits and preferred nutrition system. The most popular is split meals with 5-6 meals. » Maintaining the ratio of BZHU according to the needs of the body. » Calorie counting. It is advisable to reduce the energy value of the diet compared to what is required to prevent obesity. » Taking calcium supplements to prevent fractures. » Reduce sugar and salt intake. » Use of vitamin-mineral complexes according to indications.
What foods to eat
A varied and balanced diet includes the following foods:
» Fresh vegetables, fruits and herbs; » Nuts and seeds; » Dried fruits without sugar; » Dietary varieties of fish and meat: chicken, turkey, beef, rabbit, cod, pollock; » Legumes: soybeans, peas, beans, chickpeas; » Cereals: buckwheat, rice, pearl barley, millet, couscous; » Products from durum wheat; » Bread with added bran; " Bitter chocolate; » Confectionery: meringue, marmalade, pastille, homemade yogurt.
The ratio of BZHU depending on the goals
Recommended norms of BJU per day for a healthy person:
» Protein: 1-1.2 g/kg; » Fat: 1 g/kg; » Carbohydrates: 2 g/kg.
Calculation of the percentage of BZHU in the total amount of daily calories, depending on the goals:
» Weight loss: 40/35/25 » Mass gain: 30/30/40 » Weight maintenance: 30/20/50
Approximate diet for a week: menu
Day 1:
» Breakfast: unsweetened cottage cheese casserole with dried fruits. » Second breakfast: peach. » Lunch: gazpacho with a piece of boiled turkey, fresh vegetable salad. » Snack: a handful of nuts. » Dinner: mackerel baked with eggplant.
Day 2:
» Breakfast: omelette with tomatoes, toast with cheese. » Second breakfast: fresh vegetable salad. » Lunch: grilled vegetables with rabbit. » Snack: baked apple with honey. » Dinner: beef stew with buckwheat.
Day 3:
» Breakfast: oatmeal with fruit and jam. » Second breakfast: kefir with sesame seeds. » Lunch: brown rice with boiled fish. » Snack: vegetable salad with cheese. » Dinner: a handful of nuts.
Day 4:
» Breakfast: omelet with herbs. » Second breakfast: unsweetened oatmeal cookies. » Lunch: vegetable soup and a piece of grilled chicken. » Snack: whole grain toast with cheese. » Dinner: vegetable casserole.
Sports nutrition intake for women over 40
Sports nutrition is not contraindicated after 40 years. An important point remains a competent approach to choosing products and adjusting nutrition depending on the supplements taken. You should definitely pay attention to the contraindications of some products. Women 40+ years old should limit the following types of sports nutrition:
» Gainers; » Fat burners; » Energy.
Supplements such as taurine, creatine and glutamine are recommended for use as indicated. BSSA and protein are not contraindicated for older women. However, it is imperative to take them into account in the daily BZHU.
Sailing
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The situation with sailing is very similar to motorsports. It's never too late to start sailing. Moreover, there are a huge number of classes in sailing. And if you don’t have the agility to handle the rigging on a catamaran, then larger yachts are your choice. Sailing even outperforms motorsport in some ways, because some disciplines are even present in the Olympic Games. For example, in 2012, 38-year-old Briton Ben Ainslie won the Finn class at the Olympic Games.
Important points
» Before developing a sports program and correcting nutrition, it is recommended to undergo a full medical examination to exclude diseases. » It is recommended to undergo a medical examination at least once a year. » Dizziness, pain, nausea, blurred vision and any discomfort are indications for immediately stopping training. » At the age of 40+, it is worth limiting the load on the cervical spine to avoid fatal injuries. » Before you start training, it is important to set yourself long-term and short-term goals and record each day's achievements in a fitness journal. »Sport should be fun. You should not force yourself to go to the gym or swim if this type of activity causes panic and rejection. The higher the interest and motivation, the better the results. » Ideal types of exercise for strengthening all muscles: bodyflex, workout, stretching, yoga, callanetics, aerobics, dancing, race walking. » Types of loads to increase strength and muscle development: crossfit, workout, body fitness. » The best training option for 50-year-old women is a combination of aerobic (cardio) and anaerobic (strength) types of exercise.
Author: ForceMan from 22-12-2018, 19:59
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Time, food and sleep control
Food is gasoline for our body. The higher the quality of the fuel, the better the engine performs. Sleep is maintenance. Giving up adequate sleep in favor of watching TV or staying late at night affects you more than you might realize. One of the problems here is work. Often, older people have quite serious positions, which also require them to work overtime. And also children. Or work and children.
Most people are completely bad at managing their time. They spend it on unimportant things and spend too much time watching TV instead of going to bed early.
Life is never perfect, and many times we have to change our plans on the fly (especially those with children), but getting those around you to respect your daily schedule is critical.
For example, all of Andrew's friends and acquaintances know for sure that they will not receive a response to their messages from him after 20:30. At these hours, preparations are already underway for the next day. It may have something of an old man feel to it, but without proper sleep you won't have the energy for an intense workout tomorrow. In order to have enough strength not only for training, but also for work, you need to sleep at least 8 hours.
Another important point: take a nap during the day. Although this sounds even more “old”, for a person who continues to exercise twice a day, this break is important. In total, Andrew sleeps 8 hours at night and 1 hour during the day.
Shooting
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Like many other sports, shooting requires basic physical training. But this in no way limits the age of the athlete. This is especially true for such shooting disciplines as trap and skeet, in which shooting is carried out from smooth-bore rifles at plates fired into the air. For example, at the last Olympic Games in 2012, bronze medals were won by three veterans of the sports movement, among whom was the Qatari racer, the winner of two Dakar rallies Nasser Al-Attiyah, and even our compatriot Vasily Mosin . The first one turns 45 this year, the second one is already 43 years old.
Anaerobic exercise
Aerobic exercise is very important - low-intensity training, where oxygen is used as the main source of energy to maintain muscle motor activity. This type of training raises your heart rate and maintains it over the long term and is key to heart health. Aerobic exercise also helps you lose or maintain weight and lowers blood pressure. This, in turn, cleanses the arteries by reducing the level of “bad” cholesterol and leads to a decrease in the formation of plaque in the arteries.
Experts identify several useful anaerobic exercises for men:
