If you feel need to do sports, that’s great! Approaching training at this age should be taken seriously, based on existing life experience. To begin, consult general practitioner, pay special attention to pressure and make sure that there are no contraindications for exercise and exercise.
Before you start training
If doctor has given go-ahead, you can go to class with trainer, or contact experienced instructor to create individual training program. Training algorithm can be compiled independently, taking into account age, weight, and available fitness of body for physical exertion.
Program of training is necessary to include aerobic exercise, as well as stretching exercises and flexibility. To begin with, power loads should be limited. And, during such exercises you should monitor indicators of pressure and pulse.
First, try to prepare cardiovascular system, using sports walking or easy running. These exercises should be performed 2-3 times a week for 40-60 minutes. Alternatively, you can use cycling or swimming.
Another piece of advice: before starting strength training, it`s imperative to warm up, warm up muscles and stretch joints. Such exercises need to perform at least 10 minutes. Starting anaerobic (power) exercises, remember that you are no longer 18 years old and you shouldn`t immediately take on large weights. It`s believed that in adulthood it`s better to do more repetitions. For example, 15-20 in 3-4 approaches.
If you have high blood pressure don`t include in complex of exercises, during which head is below body level. And don`t forget to monitor pulse rate. Prefer exercises with your weight. For example, pull-ups, push-ups, squats, exercises on bar and others. Be sure to let yourself rest between sets for about two minutes.
Sports doctors believe that in adulthood it`s very important to train flexibility, because over years, muscles without training lose their elasticity. For this purpose, bends forward and backward, and other exercises for stretching, allowing for some time to remain in position in which muscles are fully stretched. These exercises are recommended at end of each strength training.
At any age with regular sports activities it would be nice to go to sauna or Russian bath a couple of times a month, not forgetting to follow rules of bath procedures for particular age group. Great help to physical exertion will be visit to massage room. When you visit workouts two or three times per week with light diet (without fatty foods and alcohol), despite the age, for 6-7 months you can significantly improve quality of life and bring your body in order!