After 40 years both men and women decreased muscle mass and bone mineral density. To slow down this process, it is necessary to do physical exercise.
Many people start to do something, but I was wrong. People like to carry too heavy exercise in a comfortable position. For example, sitting in the simulator, a lot of times to repeat a movement with a small load. But from this little use.
All that matters is this. So you do not ever break his bones, you need to perform three conditions:
- have strong bones that can withstand drops and minor injuries;
- have stronger muscles that will resist and not fall;
- be able to maintain a balance not to fall and not break his bones.
It is best suited for this high-intensity exercise with its own weight.
Why bodyweight? Because it is our own weight to keep our bones need. A high intensity, because when we fall, it will not be an ordinary load, but, for example, a fall from his own height. That is, sharp and strong.
Exercises with its own weight do at high speed. This is how you can strengthen bones and muscles, but also to train balance. Each such exercise makes to carry weight on feet.
These exercises include:
- run;
- aerobics high load;
- climbing stairs;
- dancing;
- Sports such as tennis or basketball;
- work in the garden.
Benefits will only be for those bones, which are involved in the load. Therefore, on an ordinary walk good enough. You need to move your hands, balance, and for something to grasp.
Swimming and biking will help. They train the heart, but do not teach the transfer of body weight through the legs on some surface.
Exercises with its own weight can be done only if still no osteoporosis and joint problems.
In osteoporosis should be excluded flexing, bending and twisting of the spine
When patients joints can do strength training at the gym under the supervision of a trainer. And here begins the error.
To train the muscles and bones, you need to do 10 - 12 repetitions each exercise 1 or 2 Approach. It's hard. For this must continuously observe the instructor. Exercises should be done smoothly, without jerks, as if observing technique.
The load is high, and at any moment something can escape from the hands, drop, press, or giving it away. Coach or partner should monitor this process and to insure in case anything happens. But fitness trainer does not like to stand for long "The soul" the client. He will give the job, will seat on the simulator, and the customer will be a few minutes to carry out low-intensity exercise. The client will be tied to the trainer and a few minutes will not run away. Convenient, is not it? Only from such exercises of little use. They are "Robbing" your bones and muscles. They take time, but does not strengthen bones.
Carefully choose the coach himself
In any case, if you over 40 yearsBefore starting any exercise, consult your doctor.
After exercise can be a pain in the muscles, but it should not continue more than 48 hours. If the pain longer, then you need to change the training regime.
Immediately contact your doctor if during the training there was a strange pain or discomfort in the chest.
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