First we need to understand the physical characteristics of middle-aged women, and then based on the characteristics, we can give a targeted weight loss program.
Usually defined, middle age pretty much starts at 40.
But what's rather devastating is that the human body, between the ages of 25 and 30, starts going downhill, which is cruel, but must be accepted.
As a woman, her own motor function is weaker than men's, plus this stage of middle age is usually characterized by the following:
1. Significant decline in energy and stamina.
2. There is a certain amount of fat accumulation, and the strength of the bones and ligaments has decreased.
3. If the amount of food remains the same as when you were young, you are more likely to gain weight, which is due to a decline in the body's metabolic ability to decline.
4. The proportion of muscles is less, and the cardiorespiratory function is more general if you neglect to exercise for a long time.
5. Because of family or work, etc., there will not be too much regular fitness time every day.
Based on these characteristics, middle-aged women need a reasonable plan if they want to lose weight.
The key words of this program: gentle, long-term. And it doesn't take up too much time
So I would suggest that the first step for all women is to start with a brisk walk.
The exercise of walking is one of the most soothing of all weight loss exercises.
The advantage of this is that it is suitable for both young and old, not limited by the venue, the weight loss effect is still good, and it is good for the heart and lungs.
Generally an hour of brisk walking can burn up to about 400 calories.
It also means that a month of brisk walking exercise is enough to consume fat a little more than 1 kilogram, and the heart and lungs will become strong.
It is recommended that women who are in the early stages of weight loss should focus on this exercise for 40 minutes each time, which is enough, and stick to it for 1 to 2 months.
When is fast walking effective?
1. No longer out of breath after a full walk
2. No more muscle soreness after a good night's sleep
3. Signs of fat loss in the body, such as thinner arms and legs, and a slightly flatter abdomen.
When these phenomena occur, you can step into the next stage.
You can choose to bobble jump
You can also choose to run
Bobble jump can be done at home, 3 square meters of space is enough, time-consuming, quick results, but very tired, be mentally prepared.
This is a complete Bobi Jump.
This is a breakdown.
Do it slowly at first and don't fall.
From 20 a day gradually upwards, and when the time to complete 100 a day is very easy, you find that you do not realize that the small stomach and so on all gone, and the waistline is also vaguely to come out.
The good thing about running is that it's an advanced version of brisk walking, which is easier to master, and the rhythm of movement is relatively gentle.
In general, an hour of running can burn about 650 calories.
If you run with care, you can lose 1 kilogram of fat in half a month.
Usually, after 2 to 3 months of running, you will see a drastic change in your body.
The following chart shows the key points of running, please pay more attention and practice
After these trainings, usually within half a year, there will be a huge improvement in body shape.
During the training period, please also pay attention to the diet to eat as little oil and salt as possible, more protein intake. And you don't need to intentionally diet, three meals a day can be normal.