At a young age, when full of strength and energy, most of us pay a lot of attention to our physical condition, regularly engaging in various sports disciplines. With age, it becomes more and more difficult to pay attention to physical education, the lack of time, fatigue and other circumstances affect. But just regular exercise can fill our life with vigor, energy and make it happy.
It is good to start exercising at any age. Especially for this, we have selected several options for physical exercises for women after 45, which in a month will give you a good mood and vitality, as well as strengthen your health, make your figure more slender and attractive.
Stretching
Let's start with a discipline that suits everyone regardless of their current health condition - stretching. You need to perform a set of stretching exercises with extreme precision, without haste. With the help of this set of exercises, you can restore and strengthen muscles and joints in a short time, as well as make the body more flexible and plastic. During stretching, it is important to breathe correctly, thereby saturating the muscles with the necessary amount of oxygen, due to which metabolic processes are activated. Long-term stretching sessions will significantly lose weight, even for women with "heavy" hip muscles.
You can perform a set of stretching exercises both in the morning and after the main workout in the fitness room. It is enough to devote half an hour to this process three times a week, and you will feel a tangible result.
Nordic walking
The second sports activity, which does not require special preparation and is suitable for every woman, is Nordic walking. This type of training is gaining immense popularity all over the world, and all thanks to a special approach, when special sticks are used in the process of walking. It is they that allow you to use 90% of the muscles during movement. This type of workout is perfect for overweight women, because walking like this burns almost 50% more calories than during a traditional gym session.
Swimming in the pool
For those who do not want to exhaust themselves with daily workouts in the gym, swimming will help restore health. Regular exercise, at least 2-3 times a week, will have a miraculous effect. Within a month after starting training, you will notice the results. Swimming not only trains the respiratory system, but also the heart, strengthens muscles and joints, and regular visits to the pool also temper the body. For those who are bored with swimming alone, you can sign up for water aerobics classes in a group. This type of exercise is suitable for everyone, regardless of health or age. Already during the first week of training, you will feel a surge of strength, increase your efficiency and normalize your sleep.
Bike rides
In the warm season, cycling will be a good alternative to traditional fitness. Riding this vehicle will be an excellent cardio workout, because according to research by scientists at Purdue University, regular use of a bicycle reduces the risk of cardiovascular diseases by more than 50%. In addition, a summer trip outside the city, in a park or forest accompanied by birdsong, relieves stress and improves well-being. The main thing when cycling is not to overdo it. Choose the optimal driving mode and distance, increasing this indicator over time.
Pilates
Well, in conclusion, I would like to talk about the rapidly gaining popularity form of fitness, created by the German athlete and trainer Joseph Pilates. He has developed a special set of exercises for training the spine, which allows you to solve all the main problems with physical condition and health. Of course, for active fitness enthusiasts, this approach may seem boring, but its effectiveness has been proven based on a lot of research. Regular Pilates workouts will help you get good posture, flexible joints, firm muscles and great abs.
Remember, age is not an obstacle for playing sports, but only a small nuance. The main thing is desire and the right approach. If you want to achieve great results, strengthen your health and improve your well-being along with exercise, do not forget about a healthy diet and daily routine.
