The two-time Miss Universe NABBA in fitness and personal fitness trainer Maria Kuzmina told BeautyHack about what to fear when playing sports after 30 years.
Believe that it's too late to change something
Have you never played sports, do you have no muscles at all? Do you want to jog or stand on an ellipse, but even climbing a flight of stairs makes you slightly short of breath? It's never too late to start working on your fitness, and age is not a hindrance! Muscles respond to physical activity in the same way at 35, 40, and 50. But in order not to harm your health, you need to start with minimal loads, gradually being drawn into the mode of active training.
Many girls after 30 years old come to the gym just to lose weight. Having embarked on the warpath with being overweight, many lose their sense of time and proportion. Literally registered in the gym, they run until they sweat on a treadmill, then go to group cardio programs, and then return to cardiovascular equipment.
An overly intense cardio regimen is dangerous to your health and won't make you slimmer. First, you overload the heart, cardiovascular and nervous systems. Secondly, in most cardio loads there is a huge load on the joints, and after 30-35 it is better to take care of them.
The optimal duration of a cardio workout should not exceed 45-60 minutes. Running according to the principle "the faster the better" is stupid.
The active loss of extra calories occurs in a specific heart rate zone, so you need to monitor the pulse. But the most important thing is that the process of fat burning will go much more efficiently if you alternate cardio with strength training. As you strengthen and build up muscle mass, the body will begin to spend many times more calories than before.
Ignore strength training
Unfortunately, not everyone understands that without strength training it is impossible to make a figure truly beautiful and slim. After 30-35 years, the tone and turgor of the skin of the body decreases. And even if you maintain your ideal weight and do not tend to be overweight, with age, in problem areas (for example, on the arms in the triceps area, abdomen, thighs on the inside), the skin gradually becomes more flabby and loose. In these situations, strength training is simply necessary: by improving the relief of the muscles and giving them the lost volume, you will tighten the skin too!
Make mistakes in exercise technique
You have seen these exercises a thousand times. It seems to you that there is nothing complicated about them, because they are basic. Why do you need a personal trainer when you already know everything yourself? Excessive self-confidence in sports matters is quite common after 30 years among fitness lovers. But it is in basic and, at first glance, easy exercises that people most often make mistakes!
Squats, push-ups, crunching the press, plank and others … Incorrect body tilt or incorrect amplitude of movement, and the physical load is distributed to other muscles, negating all your efforts in the struggle for an ideal figure. But the main problem is that mistakes in technique most often lead to sports injuries. A couple of sessions with a personal trainer will reduce your risk of injury and give you reasonable confidence that you are doing the exercises correctly and safely.
Go on rigid diets
Fitness success is 90% dependent on a properly formulated diet.
If you want to lose weight and go on a strict low-calorie diet, it is better to leave the fitness venture until better times. You just don't have the strength to do sports. Have you decided to completely eliminate meat, poultry, fish and eggs from your diet? Without protein food, you cannot strengthen and build muscle.
The main rule of drawing up a diet during exercise: it must be balanced! It must contain proteins, healthy fats, and slow carbohydrates.
The percentage depends on your current fitness goals: lose weight, gain muscle, or stabilize weight.
The calorie content of the diet is also important, it must be calculated individually, taking into account the characteristics of the body and daily physical activity. Ideally, in order to maintain a stable weight, you should burn as many calories as you consume. And if you are going to lose weight, the calorie intake should be in deficit, but not more than 15% of your usual.
Justify yourself for skipping workouts
When you are 20 years old, it seems that you have enough strength, energy and time for everything: for study and work, meeting friends and going to the gym. But after 30 years, the rhythm and way of life make their own adjustments. Home, everyday life, family, small children and rush jobs at work - every day you have thousands of good reasons to cancel the gym and reschedule your workout. Do not do that! Only by following a specific training regimen can you achieve visible results in fitness. Let your classes take place only once or twice a week for an hour, but they will be regular.
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