Fitness by age: what exercises suit you?
How much to be engaged? Select 15 minutes of your time to play football with your child or just throw the ball to each other. If there is an opportunity to regularly take a child to the pool - this is ideal.
What to do? If your child wants to run or play,Do not disturb him. Excessive parental care can result in underdevelopment of the skeleton, weight problems and impaired coordination in the elderly. But do not overdo it. Many mothers hurry to give the child to some section almost from the diapers, especially since modern fitness centers offer a variety of activities for babies - from simple gymnastics to baby yoga. But, as doctors say, all these notions are relevant only for adults, because they are aimed at improving the cardiovascular system, strengthening the muscles and developing flexibility. Children need something simpler. In addition, there is a psychological aspect: a child who was sent to football or swimming at 3, by 10 years all this physical education can just get bored.
From 5 to 18 years
This period of hormonal changes, rapid growthAnd development of the body: for the year the boys can stretch 9 centimeters, the girls - at 8. The main thing at this time is not only to direct growth in the right direction, but also to develop the child's habits for a healthy lifestyle that will later save him from many problems.
How much to be engaged? Ideally, the child should engage in any kind ofPhysical culture for at least an hour every day. But the more, the better, so the plus to the class for about an hour should be in a state of physical activity - the child can play on the street, just walk, walk home from school, etc.
What to do? In the period from 5 to 10 years, the skeleton of the child is not yet up toEnd is formed, so excessive loads can only damage its further development. Therefore, instead of pulling weights and strength exercises, suggest that your child take up running, swimming or riding a bicycle. This will help the child grow faster and prevent the development of obesity. And the best way to get a child to go in for sports is to buy him an inventory. Suit everything - a skipping rope, badminton racket, basket for home basketball, etc.
Older children (10 to 18) are more suitableCompetitive sports, and in this they can help even the school. On the other hand, you too must serve as a good example for children: research has shown that the more active way of life parents lead, the more their children love sports.
From 18 to 30 years old
At this age, to keep oneself in shape is easierAll because the metabolism of your body works perfectly. So use your youth: when you are over 30, you will not be able to spend so many calories with such small efforts. Now is the time to strengthen your muscles and develop the habit in the body of the load.
How much to be engaged? At least half an hour five or more times inA week. But this is the minimum. Ideal - 30 minutes of easy charging daily, an hour of aerobics in a day or two, two 40-minute stretching exercises or two runs a week.
What to do? Running can be replaced by the same aerobics,Swimming or cycling. A good stretching will teach you in Pilates or Yoga classes. No time? Buy a skipping rope and give jumps about 20 minutes a day - it's minus 220 kcal, good for the heart, strengthening muscles and bones. And get used to walking and running on stairs.
From 30 to 40 years old
Without physical education you will lose 1-2% of muscleMass per year and spend 125 kcal per day less than in youth. In addition, bones and joints begin to age - there will be pain, discomfort, it will be much more difficult to wake up after injuries.
How much to be engaged? About 4 hours a week. You can go to the gym and work out on the simulators or buy simple accessories for the house - expanders, sports rubber bands, dumbbells. Your main goal is strength training for resistance. And do not forget about the banner, it should be given at least an hour a week.
What to do? The best way to stay slim and keepHealth of bones - to give a load to both the skeleton and the muscles. For this, aerobics and weight training with weight are suitable. For those who simulate boredom, you can do boxing or kickboxing.
From 40 to 50 years old
The main object of destruction at this age is the bones. Fabrics do not have time to update, degrading faster than new cells are formed. Women, for example, lose about 1% of bone mass annually until the onset of menopause. And after it starts to gain fat deposits due to hormonal failures. Regular exercises will help if not to eliminate, then to alleviate these troubles.
How much to be engaged? Two to three hours of strength training and an hour of stretching a week.
What to do? In order not to gain excess weight,Aerobics, fitness or athletic walking. Buy a pedometer: in a day it is necessary to pierce about 16000 steps, and at a fast pace. If joint health does not allow such loads, go swimming or cycling. Twice a week, take 15 minutes to lift weights. This will help stop the loss of muscle mass.
50 to 60 years
After a 50-year period, you begin to lose80-90 grams of muscle per year. This applies to men and women, but the stronger sex, who are accustomed to using the power of their muscles, suffer more. And the most unpleasant thing is that the loss of muscle mass is compensated by a set of fat. For women, this turns out that the figure turns into a so-called "apple" - when the waist is approaching the volume of the hips (the critical mark is 80 cm). These disorders lead to problems with the heart and vascular system and increase the risk of diabetes.
How much to be engaged? Two or three hours of power and cardio exercises, an hour of stretching a week.
What to do? Do sports that develops speed andendurance. Suitable badminton, tennis, football - they train the muscles, do not let the heart grow old and strengthen the skeleton. Exercises with sports rubber bands and light dumbbells will also help maintain muscle tone and develop joints.
60 and over
At this age, the peak reaches a moisture loss ofYour body, including the fluid that protects the joints. "Drying", the tissues become weaker and are more prone to external and internal damage, and the bones rub against each other, causing acute pain. In addition, by the 1970s and 1980s, about half of your muscles will remain, which means that it will be much more difficult to play sports. Because of the loss of bone mass, you will also become lower by a couple of centimeters.
How much to be engaged? Since the strength you have is not as much as it was at 30, try to do not very intensively for half an hour five times a week.
What to do? In order not to shake the already weak jointsMore, go swimming - so you will train the heart and strengthen the muscles without harm to the bones. A variety of styles is welcomed: swimming with crawl, brace and on the back coaches various muscle groups. From dumbbells it is better to refuse. Instead, try Pilates, which develops muscles through its own body resistance, or Tai Chi (Tai Chi). Only to do better with the coach - he will help you determine your measure and the limits of opportunities.
Summarize. Here is your approximate fitness schedule for life:
|When?||What to do?||How many?|
|2-5 years||Nothing supernatural. If the child wants to run, do not interfere with him||The bigger, the better|
|5-18 years old||From 5 to 10 years - to run, swim, ride a bicycle. After 10 to play games and sostoyatelnye types of soprta||At least an hour every day, plus an hour of light activity (walking, for example)|
|18-30 years old||Running or jumping on aerobics twice a week, stretching in a day or two, doing exercises daily||In total, about 40-50 minutes. in a day|
|30-40 years old||Do aerobics, boxing or kickboxing, go to the gym||4 intensive hours per week|
|40-50 years old||More walking, lifting weights||For 15 minutes every other day - to lift dumbbells; 16,000 steps daily|
|50-60 years old||Play badminton, do yoga or Pilates||2-3 hours of play and an hour of stretching per week|
|Over 60||Pilate, practice Pilates||For 30 minutes. 5 times per week|