Many people would think that when you are over 40, you should spend your athletic career in gradual exhaustion, and that any exercise that is too strenuous seems inappropriate, and that you should choose something less damaging to your joints and more gentle.
In fact, I have always personally thought so, older, less physical ability to exercise people, as long as not sit down soon, find some time to carry out some simple exercise is quite appropriate, but saw a lot of older, athletic ability is very strong people, changed their minds.
They include old men who are as fit as a fiddle when climbing mountains, old men who leave me far behind when running a full marathon, and friends who are sweating it out at the gym and challenging themselves to higher weights.
Here is not to say that we recommend that you do not take into account their own body to try strenuous exercise, but we recommend that you can not belittle yourself, adhere to exercise, from when to start is not too late, as long as now start to exercise, can open a new page, people in the gradual process of getting older, should not become more and more lazy.
So what are the sports that are more suitable for friends around 45 years old?One: running.
From this age group, their own physical ability is declining, endurance, strength are not as young, but we can try some more moderate aerobic training.
Running is a good choice, adhere to running can improve the body's resistance, enhance cardiorespiratory function, delay their own aging.
Two: swimming.
Swimming is the king of fat loss, frequent swimmers, friends with high body fat rate, more should try to swim such, long, energy-consuming exercise program, and the advantages of swimming are not limited to this.
First of all, older, their joints are not as strong as when they were young, coupled with the middle-aged fat crisis, which makes the probability of joint injuries become very large, so that swimming this kind of exercise is the most suitable, so that the impact of their own joints will be cut to negligible.
Three: strength training.
Once a person enters middle age, his or her athletic ability will continue to be weakened, so some power lifting, weighted squatting is not very suitable (except for those who have the basis of the movement).
But at home we can use our own time to do some simple strength training, squatting, push-ups, focusing on the core of the training: deadlift, hanging leg lifts, sustained abdominal, kicking, flat support.
These exercises are very effective in slowing down the aging process and helping to promote muscle growth. It is important to know that muscle building can effectively increase the metabolism and help to improve the body's ability to detoxify, which is invaluable for older people.
For additions to the above.1:Before exercise must do enough warm-up, this is applicable at any age, especially for some older groups, older, muscle strength is not strong, bone strength is not as strong as young people, so that must pay attention to warm-up exercises.
2:Whether or not you can start exercising has little to do with your age, and it is not that you are older, you should be quiet, which is incorrect, to grasp the intensity of the exercise, in order to have a healthy and energetic life all the time.
3:older start exercise, must avoid their own fatigue accumulation, fatigue accumulation is easy to increase the probability of muscle strains and joint sprains, so that in the process of exercise must pay attention to the rest, practicing a rest, can also be a good exercise method.