Age is not a hindrance to the figure: the star coach told how to stay in shape after 40 yearsPictolic
Not all women over 40 can afford a personal stylist, nutritionist and trainer, like stars. But everyone can put the body in order by their own efforts. Personal trainer Lucy Wyndham - Read works with celebrities and knows how to achieve a dream figure. She told me how to keep in great shape and feel good after forty. Read her tips for youth and beauty further in our material.
Coach Lucy is 50 years old, but she continues to inspire 2 million subscribers on YouTube with her example. The British woman says that at the age of 40, women are still young, but the body is beginning to change. With age, muscles and bones weaken, so women need to try to keep themselves in shape and help the body go through the aging process, taking care of health and well-being.
Here is what the star coach advises to take and what to give up in order to be young and beautiful even after forty.
Since the heart is the main muscle in the body, first of all, you need to take care of its health. Cardio exercises will help maintain normal blood pressure and reduce the risk of heart disease. You can choose any type of cardio exercises: walking, jogging, cycling or swimming. The most important thing is to perform cardio with the right intensity.
To find out if the load is sufficient, talk to a friend during a workout. If you can easily conduct a conversation, then your pace is insufficient. If you can't say a word, then you are overdoing it. The intensity should be such that you can say a short " yes "or"no". Cardio exercises should last about half an hour and be repeated five times a week. For convenience, they can be divided into 10-minute blocks.
Many people believe that muscle tension and planks are necessary to keep the body in good shape, but the importance of the plank is very exaggerated. During the stand, the person does not move, and a large load is carried out on the knees and lower back. In some cases, because of this, the waist may become wider. Instead of performing the plank, it is better to work on the core muscles with the help of dynamic exercises. This way you will reduce the load on the neck and spine and engage the main muscles of the body. In addition, it will help to speed up the pulse, which contributes to fat burning.
Try lifting your legs. Stand up straight, sharply raise one leg forward and touch the foot with the opposite hand. Even such a simple exercise will help to keep the waist thin.
Our body moves in several directions: forward and backward, to the sides and around its axis. In order for all the muscles to be involved during the exercise, you need to move in all directions. High-intensity workouts are suitable for this. Jumps, lunges and turns of the body help to strengthen all the muscles of the body.
Exercises with kettlebells and dumbbells have a load on the joints, especially if you are new to strength training. At first, it is better not to get carried away with heavy weights, but to work with your own weight and hone your technique. It is important for women over 40 to perform stretching exercises to prevent osteoporosis. No need to load the joints with extra weight. If you want to work with kettlebells and dumbbells, it is better to choose the weight that is feasible for your body. Lunges, push-ups and squats, along with running and hiking, will help strengthen bones and joints.
With age, our body becomes more rigid. Stretching at the end of a workout, when the muscles are still warmed up, is very useful. It is best to stretch the chest after training. Stretch your arms behind your back, bending slightly, and then take one hand over the other and straighten your chest. Stretching the upper back will also be useful: stretch your arms out in front of you and imagine that you are hugging a large ball. Stay in this position.
Unfortunately, not all online workouts are useful. You can find many amazing fitness programs on the web, but there are also a lot of wrong tips. It is impossible to check the professionalism of those who publish sets of exercises in social networks.
Before you start training, which the instructor offers in social networks, study his page, read the reviews and be vigilant if someone tries to sell you their information product. Coaches with a large number of subscribers are not always real professionals. Do not look at attractive pictures, but look for stories of people who really benefited from their programs.
If you don't like going to the gym or running, don't do it. Don't try to follow a program that you don't like. Find something that really brings you pleasure and don't be afraid to try something new. No need to train for hours. Seven minutes of exercise in the morning, seven minutes at lunch and in the evening - already excellent. The main thing is not the duration of the training, but its intensity. You need to try to be as active as possible.
Fixing in place during squats, you create a strong load on your knees, which after forty years can lead to injuries. It is better to perform dynamic jumps. For example, to sit down and bend back. This will help strengthen the muscles and engage the joints. If the muscles are tired, and you continue to squat, then you risk damaging your knees.
Forty-year-old women may suffer from stress more often than in their youth. Various scientific studies have confirmed the benefits of physical exercise for reducing anxiety, fighting depression and with a bad mood. regular training increases self-esteem and improves cognitive function.
Yoga is the best way to feel good. You can find many free programs on YouTube. Or make it a rule to walk among trees and greenery to recharge your energy and start the production of hormones of joy.
By the way, at 40 years old, you can look no worse than at 20. A mother and daughter from the UK are mistaken for sisters, and their joint photos on Instagram receive thousands of likes.