Exercise Benefits and 7 Best Exercises for 40 Year Old woman To Maintain Health

Reasonable Exercise Doesn't Injure 

Your Body As the saying goes: "Life is exercise", this is not false at all. With the improvement of living standards, the ways of exercise have become diverse. So, which sports are suitable for 40-year-old women? How can professional women use their time ingeniously to exercise on the go to work and in the office? How can we ensure that the exercise we do does not harm the body? These are all things you should know. 

Sports for 40-year-old women As the saying goes: "The one that suits you is the best." The same is true for sports and fitness. A 40-year-old woman must find a suitable way of sports and events for her, which will not only avoid unnecessary injuries , Can also achieve twice the result with half the effort during exercise. 

Health details:Best Exercises for Health of women 

1. Yoga for women: is a physical and mental movement based on the combination of body, breathing and soul, mainly through the practice of posture, combined with conscious breathing, to restore the spirit to peace. Yoga can move the internal organs, glands and nervous system, so that muscles, joints, spine and the entire skeletal system are more powerful and coordinated, making the whole body full of vitality. 

2. Martial art: Martial art has unique effects of self-cultivation, fitness and self-defense, and has special effects on the adjustment of the human nervous system and internal organs. It pays attention to maintaining comfortable abdominal deep breathing, which can promote the peristalsis of internal organs and improve the function of internal organs. 

3. Pilates: Pilates is very helpful in shaping the curves of the waist, abdomen and buttocks, and it can meet the requirements of modern women for body beauty. Shoulder pain, backache, constipation, and varicose veins caused by prolonged sitting can all be improved by this exercise. 

4. Aerobics: Aerobics can increase lung capacity, promote the oxygen metabolism function of red blood cells in the body, comprehensively improve the physical endurance of trainers, and reduce fat content. People working in the office are prone to varying degrees of shoulder and back muscle aches and other symptoms, and regular aerobic exercises will have great benefits. 

5. Swimming: Swimming is the most exercise that can exercise all parts of the body, and has long been popular with women. Even if you already know how to swim, you might as well take some swimming lessons, learn a variety of different poses, increase the fun of swimming, and at the same time allow you to maintain your swimming habits longer. 

6. Jogging: The advantage of jogging is its strong functionality. Enjoying a moment of being alone with your own heartbeat is nothing more than the aerobic exercise of jogging. Jogging can not only improve cardiopulmonary function, but also fully burn fat. As long as you do a good job of warming up before running and stretching after running, you can have a bodybuilding body curve.

7. Walking: The muscles and joints of the lower limbs continue to move during walking, which can promote the blood flow of the lower limbs back to the heart, which is conducive to the smooth flow of blood circulation throughout the body. Walking can also strengthen the heart contraction, increase the output of the heart, thereby increasing heart function. Walking is one of the best fitness methods for a 40-year-old woman. 

Healthy Tips exercises:
For a 40-year-old woman to take part in sports, although it is important, all physical functions of the body have declined. Dash, basketball and football. 

Points to be kept in Mind while exercising

The exercise intensity should be moderate. According to the requirements of scientific exercise, the exercise intensity should reach 70% to 85% of the maximum heart rate or 50% to 70% of the maximum oxygen uptake, that is, the heart rate of 30 to 39 years old reaches 140 to 165 times. 

Points, the heart rate of 40-49 years old reaches 123-146 beats/min, and the heart rate of 50-59 years old reaches 118-139 beats/min. 
Healthy 35-60 year olds should have a minimum heart rate of 130 beats/min during exercise, but not more than 160 beats/min. 
Reasonably arrange the time for exercise. 3 to 5 exercises should be arranged every week, 20 to 45 minutes each time. 
If you exercise for 30 minutes in the morning, 

How to do morning exercises some steps | Simple Morning Exercises to Make You Feel Great All Day

Start doing 5-10 minutes of radio exercises, followed by jogging for 12 minutes, ending with 5-10 minutes of muscle strength exercises. 

Long-term adherence to exercise 
The exercise method is simple and easy, and the amount of exercise is adequate. Don’t expect too much from the beginning. If you want to lose weight for 3 to 6 months, you can see initial results. It is best to find a partner or participate in a group sport to prevent slackness and boredom. Set goals because setting goals has an incentive effect. Eliminate interference, don't use excuses as tiredness or timelessness, persevere.

Final exercises Health Tips 

Many middle-aged women like to exercise in the morning, which is generally appropriate. But patients with coronary heart disease should not practice in the morning, because the morning is the peak period of acute attack of coronary heart disease. It is better for patients with coronary heart disease to carry out fitness activities from 7 to 9 pm.

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