Perfect shape at 20 years
At such a young and beautiful age, the main advantage is not only attractiveness and beauty, but also a strong, healthy body. It is safe to say that most people over the age of 20 are at the peak of their form. Still in their Teens should think about their health and create a beautiful athletic body. The better the muscle corset is developed, the easier it will be for you and your body. Girls, in whose life there is a moderate and constant physical activity, much better tolerate the process of carrying the child and childbirth.
The main emphasis in workout should be done on large muscle groups, the development of endurance and coordination. Perfectly suited power complexes of exercises in combination with cardio. You can train every day, alternating load.
At this age, it is important to adjust your diet and develop healthy habits that will further help you maintain health and figure. Many young girls, wanting to achieve rapid results, resort to aid tough diets. But such methods are not only ineffective, but also make the body work under stress. If you want to lose weight, you need to properly make your diet. So that the ratio of proteins, fats and carbohydrates is in the right range, and that your body has enough vitamins and minerals.
The main things at 30 – 40 years
Who would not say that, but it is at this age that a woman is in the Prime of life and the ability of the body to reach a new level. A woman becomes more hardy and easier to tolerate load. You can train by choosing any set of exercises and any types of training that you like. Emphasize the maintenance and development of the previously created resources. Also, if necessary, begin to adjust the problem areas. Add to your training schedule stretch marks, it will help as a prophylaxis for the joints. Watch what signals the body gives you, and make a training program, paying attention to health.
Pregnancy, feeding the baby, and, as a consequence, a possible way out of the usual rhythm of life in most cases lead to changes in eating habits. Increasing the caloric content of the diet is the right step to a rapid weight gain, which is accompanied by a slowdown in metabolic processes and metabolism. To slow down the aging process and prevent the development of diseases of the cardiovascular system, it is necessary to add to your diet foods with a high content of iron and phytonutrients. They are found in meat, fruits and vegetables.
How to stay in good shape at 50 years and older
It is necessary to keep the body in good shape to prevent muscle atrophy. This problem is faced by both women and men. The process of muscle atrophy in women begins with the upper body; weaken the muscles of the back, arms and shoulders. As a result, there is constant pain in the spine. Adding to this hormonal restructuring of the entire body, we get a lack of strength and complete reluctance to train. If you have led an active lifestyle and constant sports for you to joy, you should focus on maintaining shape and full control over their health and well-being. If sports were irregular, and you can`t boast of perfect shape, then give preference to those exercises that can improve mobility of joints and spine. Perfect any type of yoga or stretching. Try to gradually increase the load and not to overload the body, workout several times a week will help to feel better.
Every year the caloric content of your diet should be reduced, but the need for vitamins and minerals should grow. Changing the hormonal background, slowing metabolism and a lower rate of cell regeneration require control over energy consumption. Increase consumption of calcium and vitamin D. Stomach ceases to allocate a sufficient amount of acid needed for the absorption and assimilation of micronutrients. You will help the body by adding dairy products and cheese to the diet. Don’t forget about the vegetables. They are like natural antioxidants to reduce blood cholesterol and the risk of cancer. And most importantly, we must remember-age in any case is not a barrier to reasonable workout and a healthy lifestyle. It is never too late to start training, but it is necessary to adjust the program based on the capabilities of your body.