A woman's lifetime of fitness program

Women seem to struggle with their beauty all their lives, and only women who like to exercise exude natural beauty at all times.

In fact, there are different ways to build the perfect body for different age groups. This issue of the editorial for you to tailor the fitness program for a lifetime of use.

12-18 years old (adolescence)/Exercise to grow in size

Women in this age group are at the peak of their growth and development and are also at the prime stage of growing, requiring special attention to bone growth and strength, with no too many taboos in the way of exercise.

The most suitable for a full range of exercise, to encourage participation in a variety of activities, it is best to ensure that an hour of exercise time every day.

Only while young to develop good exercise habits and interests, to save more "health savings" for future life.

Exercise recommended: aerobics, pedal exercises, hiking, rope skipping, various balls, Latin dance, and other fashionable and dynamic dance.

Note: In addition to avoiding running, playing ball, and other strenuous sports during the period, young girls should not perform strength exercises that increase abdominal pressure, such as weightlifting, dumbbell training, etc.

To avoid accelerating the blood circulation in the pelvis, causing excessive menstruation or prolonged periods. Pay attention to reduce the loading exercise in the year just after menstruation.

Diet with: Since the growth of bones and bone density are mainly formed at this stage, the demand for calcium is greater in adolescence than in other ages.

You need to eat more calcium-rich foods such as fish and shrimp, eggs, soy products, and dairy. Eat more vegetables, fruits, and lean meats, and fewer sweets and snacks.

18-25 years old (maturity period)/Dance to sculpt the body

At this stage, women's bodies are functioning at their peak, so take advantage of their youth to sculpt their bodies to perfection. These are the years when fat cells are at their peak, and waist and hip figures are growing by the day.

Therefore, women in this age group must pay attention to persistent exercise to maintain weight, otherwise, it will be a struggle to lose weight after 30 years old.

You can exercise 4-6 times a week, and each time it is best to stick to more than an hour. Exercise focuses mainly on the chest, waist and back, thighs, and hips to shape the body line.

Exercise recommended: you can choose aerobics and various types of dance to increase body coordination and shape the body line.

You can also try boxing, which can consume a lot of calories, strengthen muscles, enhance endurance, and exercise hand-eye coordination, and also choose long-distance running, ball games, endurance, strength exercises, etc.

Note: Wear a bra with good support when working out.

Diet with: you can choose eggs, fish, shrimp, seaweed, seaweed, and other foods with high iron content.

Eat more fruits and vegetables rich in vitamin C to promote iron absorption, hydrate more before and after meals, and avoid tea, coffee, and other drinks containing caffeine.

25-35 years old (during pregnancy)/Focus on practicing waist and abdomen after delivery

Although most women in their 30s can still maintain good physical fitness, their body shape has changed, and after giving birth, some fat gradually accumulates under the skin.

Therefore, women in their 30s should build muscle through the exercise to accelerate metabolism and prevent the growth and accumulation of fat.

During childbirth, you can do some exercises to relieve the swelling of the lower limbs, such as walking and lifting your legs.

After childbirth, women with a looser abdomen should focus on lumbar and abdominal exercises and do some muscle training such as stretching, leg lifts, and semi-sit-ups.

Also, some small intensity aerobic exercise, can exercise muscle and flexibility, help the body recovery.

Exercise recommended: yoga, health gymnastics, swimming, walking, jogging, hiking, and another low-intensity aerobic exercise.

Note: too high-intensity exercise will cause unnecessary fatigue, should adhere to 4-5 times a week aerobic exercise, each time adhere to about 30 minutes.

Diet with: supplementation of folic acid is quite important for women during pregnancy. Eat more peas, broccoli, and other foods rich in dietary fiber, can laxative, detoxification, to prevent obesity.

35-45 years old (middle age)/Outdoor exercise to fight osteoporosis

As they enter their 40s, many women experience "middle-age fatigue," as their bones begin to loosen and their muscles lose elasticity, and sometimes their joints make a little noise, which may be a precursor to joint disease. You should do more stretching exercises, you may want to do more outdoor sports, and often sunshine helps calcium absorption.

Some people think that people over 40 years old muscle exercise has no effect, in fact, in this age group, compared with 20 years old, the muscle exercisability decreased by 25%, but still can choose low-impact aerobic exercise.

For example, 30 minutes of ballroom dancing, rhythmic gymnastics, yoga, and other exercises can increase the coordination of the body, exercise the flexibility of the joints, relieve fatigue and avoid osteoporosis.

Exercise recommended: yoga, Pilates, lifting dumbbells, playing tennis, and other low-impact aerobic exercises, as well as health clubs in a systematic, guided body slimming exercise.

Caution: to do a good job of warming up, pay attention to diet to prevent obesity.

Diet with: this period should focus on calcium supplementation, take sufficient B vitamins. Drink more soy milk, milk, eat a variety of dairy products, cereals (such as brown rice, etc. are rich in B vitamins).

45-55 years old (menopause)/Move together to feel good

During menopause, women's ovarian function gradually declines, and the secretion of estrogen and progesterone in the body gradually decreases. They often become agitated and irritable, and their physical strength, energy, and social adaptability are reduced.

Therefore, it is appropriate for them to participate in group exercise programs, and more sports with peers to improve their mood and relieve irritability.

An appropriate increase in strength training, such as equipment training, dumbbell exercises, etc., can form a proper stimulation of the bones and slow down the rate of bone loss.

Brisk walking is also ideal. If menopausal women walk briskly for 45-60 minutes a day, the chances of suffering a stroke can be reduced by 40%, and the effect is similar to jogging, playing tennis, bicycling and other more intense fast-paced exercises.

Recommended exercise: ball games, tai chi, health exercises, Goalball, etc.

Note: Human strength, endurance, dexterity, etc. are gradually improved, so exercise gradually.

Also, people's internal organs and functional activities need a process of adaptation, can not be rushed, should not produce fatigue to a degree.

Diet with: Scientific supplementation of estrogen, eating foods rich in boron, such as apples and grapes, can prevent estrogen levels from decreasing, as well as legumes.

Also, avoid exposure to foods containing alcohol, caffeine, and spicy foods, as these can cause hot flashes and aggravate discomfort.

After 55 years old (old age)/Remember to move gently, softly, and steadily

Older women's muscles, bone mass, cardiopulmonary endurance, physical coordination, and disease resistance will deteriorate. Exercise programs are best based on aerobic whole-body exercises that improve cardiorespiratory function.

At this age, the body tends to be more rigid, so you may want to add some flexibility training. Besides, you should do some shoulder exercises to prevent "fifty shoulders".

Recommended exercise methods: brisk walking, jogging, swimming, tai chi, health exercises, Goalball, and other low-impact projects combined with strength exercises.

Caution: The principle of "light, soft and steady" should be used to avoid overloading a limb or organ.

Especially for the elderly with arteriosclerosis, it is best not to do something that will cause a sudden rise in blood pressure, such as head down, sudden forward-leaning, low bending action too hard.

Try to avoid projects that require too much speed, or weightlifting, and other actions that require holding your breath to increase abdominal pressure. Before exercise, be sure to do warm-up exercises, after exercise, maybe with some muscle, joint soft exercise.

Diet with: regular rationing, each meal should not be too full, food should be light, easy to digest, low-fat, more protein, calcium, etc.