The beginning of middle age is a critical point in the life of every woman.This can cause obesity, diabetes, high blood pressure, heart problems, strokes and some types of cancer.
At Genial.guru we want to offer you several exercise options that you can do every day, to reduce the risk of suffering from any of these conditions and improve your quality of life.
1. Do not let your metabolism decrease, make bur-pees
High-intensity cardio stimulates our metabolism, which is necessary to stimulate after a certain age.To avoid the deceleration of metabolism, we must do this exercise once or twice a week.Start with doing several sets of 3 repetitions and increase another repetition each time.
2. Stay firm doing squats
Every woman wants to have around and firm butt, but even the most fortunate ones who managed to have it naturally and without any training, will begin to lose it after 40 years thanks to the decrease in muscle mass.
Doing squats well done (with your back straight and your knees just above your feet) can tone your entire body and prevent injuries by improving your flexibility.
3. To fight and prevent back pain you must do aerobic iron
Strengthens the abdominal, the muscles of the thorax and those around the spine.Strengthens our midsection and improves support in the lower back.
4. Take care of arthritis by exercising with dumbbells
Chronic joint pain can affect adults at all ages, so it’s never too early to prevent it and one of the best ways to do this is weight-bearing exercise or also called resistance training.
You do not have to spend many hours lifting large weights, you can do the dead lift exercise with a weight of 1 to 3 kg in each hand, 2 or 3 times a week. This routine will work miracles in your body.
5. Exercise your buttocks doing the “bridge for glutes”
Sitting all day in an office means that the gluten muscles do not activate or work efficiently, which slows down the speed at which our body burns calories: the metabolism.
The extension of the hip in the exercise of the bridge of buttocks makes the rear work and can also put an end to the tension of the long days of work sitting. Leave your arms along your sides, squeeze the muscles in your butt to lift your hips and squeeze once more into the top, then slowly lower your hips down.
6. Do not allow sarcophagi to eliminate all your muscles, make elevations in T.
Sarcopenia is the degenerative loss of skeletal muscle, which is associated with aging.So, if you want to avoid bad posture and back or shoulder pains, it is very important to strengthen the muscles of these two areas of the body.
7. Protect your heart by training on the elliptical machine
If you really want to benefit the health of your heart, you should exercise at 80% of your maximum heart rate for at least 30 minutes a day, 3 or 4 times a week.If on a scale of 1 to 10, 10 is the maximum level you can do, then you must work at level 8.
8. Live actively, walk
Walking is the simplest and least complicated exercise for most people to do. While you burn calories, tone your body and improve your mood, it does not wear out fragile joints, which is very important after a certain age.
9. Relax, practice yoga
Women in middle age are more likely to become depressed, according to Johns Hopkins Hospital, one of the leading health managers in the United States.The yoga increases the neurotransmitter regulating mood, which is needed to combat depression.