It is very difficult to force yourself to do exercises at any age, but especially in the elderly. After all, something hurts, does not bend, and so on. But for the sake of health, of course, it is worth overcoming yourself. It is only important to remember how old you are, correctly calculate the load and choose the right exercises. An experienced fitness instructor Anastasia Chirkova will help us with this.
Question: If a person has been doing exercises all his life, then at what age should he change the style of his exercises somewhat?
Expert: It is believed that people are elderly, about 60 years old. Since people suffer from various diseases at this age, sharp bends and turns of the head, a sharp tilt of the body forward and backward bends, and sharp twists should be avoided. Be sure to monitor your breathing and do not hold it, otherwise you can get injured.
Question: What exercises are allowed, safe to do in old age?
Expert: It is better to do these exercises lying down. To do this, you need to move to the mat, if you have it at home, or it is better to do the exercise while lying down without getting out of bed. For people suffering from, for example, low blood pressure, it is better to use a headrest, since this is very common at an older age, you need to slightly raise your head to avoid any problems. Putting a stand under your head, stretching your arms along the body, you need to start from the head or from the feet. For example, we start from the head with small turns of the head to the right, to the left.
Question: But not sharp, right?
Expert: Unsharp, very smooth, they will allow us to set the action in cervical region spine. Also, stretching your arms along the body, use the hip joints. An exercise is performed in the joint, moving the leg to the side, alternately necessarily with one and the other leg. To strengthen both the knee and hip joints, circular motions. Next exercise well allows you to develop the mobility of the spine: turning the pelvis, lifting the pelvis up, we gradually strive to lower each vertebra to the floor and, accordingly, in the same way, bead by bead, raise the spine up. It happens that a person lying on his back feels very dizzy, so it is better to use the side position. Having laid the roller under the temporal part of the head, so that the neck is comfortable. Straightening the leg, movement is performed in the hip joints in one direction and the other. Also ankle.
Question: How many minutes do you need to do this exercise.
Expert: It is enough to exercise 15-20 minutes a day. In no case should you perform immediately after a meal, you need to maintain an interval of one and a half hours and can be performed before meals. It is also not recommended to exercise before bed.
Question: What sensations should give a signal that it is time to stop?
Expert: If a person feels a strong heartbeat, then there is no need to do the exercises that day. In general, if a person feels unwell, a strong headache, shortness of breath occurs, of course, you need to stop, maybe measure the pressure. Yes, and see if the face turns red very much, the same thing.
Question: You said that elderly people do not need to make sudden movements. What sports do you recommend for them?
Expert: First of all, this is swimming, water aerobics, if this is also considered as a sport. The pool is always shown to people in old age. If we move a little away from sports, or consider walking as a sport, this is shown to people, it trains cardiovascular system, walking is not running, exclude jumping, but walking is shown.
Tips
The target should be the retirement age. With its onset, physical activity should be made more gentle. Although everything is very individual.
No sudden movements. First of all, head turns, tilts, bends and twists. It is very dangerous to hold your breath and do something, overcoming the pain. Do not lean on your wrists and knees.
People of advanced age can perform exercises without even getting out of bed or sitting in an armchair.
Just 15 minutes a day is enough. And better in the first half. Never after meals or before bed.
Active activities people in years, of course, need to quit sports. Only walking, swimming and water aerobics are completely safe.
There are many reviews about the sensational and become famous exercise plank. There are those who support it with their hands and feet, but there are also those who believe that it is ineffective and does not help to achieve the desired result. In fact, if you perform the exercise correctly, the effect will be sure. The lack of effect may be the result of not the best physical training person. If you spend only one or two minutes a day on the bar, then you still don’t need to wait for a quick and good result. Therefore, when performing the bar, remember that the duration of this exercise and the number of approaches should be sufficient.
It is impossible to say with certainty and accuracy how many times should i do plank for weight loss per day because it all depends on what physical form there is a person. But even if you can hold the bar for a sufficient number of minutes, you should not stop there, but systematically increase the number of approaches per day. So, for starters, it’s better to stop at 3-4 times a day, and then increase the number of approaches. It is noteworthy that through exercise you can achieve beautiful press both in women and men.
If after the exercise you feel discomfort or pain in some part of the body (and most often pain occurs in the back), then it is best not to continue to perform these exercises, but to consult a doctor for advice.
There are a number of diseases in which the plank exercise is contraindicated. These include:
- intervertebral hernia
- spinal injury,
- injuries in the arms or elbows.
In this case, the plank exercise can only aggravate the situation with diseases.
Determine the number of approaches
Before you determine how many approaches you need to do per day of plank exercises, you need to decide for yourself: what goal do you want to achieve. It is important to determine how often to do the plank in order to have an effect. So, if you need to lose some weight and tighten your muscles, give your body a fit and relief, then a couple of minutes a day, two approaches will be enough.
But if the bar is the main tool in the fight against overweight, then it is best to double the number of approaches, and if possible, stand in the bar for 3-4 minutes. Of course, it will be difficult for an unprepared person to do this right away, which is why you need to gradually increase the load, but at the same time not spare yourself.
Important! Plank is static exercise, so you should not expect a huge amount of calories burned from it.
The plank exercise helps a little differently. The muscles of the whole body become elastic, the body becomes flexible. And all this is necessary in order for the body to lose weight. Of course, people are primarily interested in how long you need to stand in the bar. Usually the average person who does sports only when it takes about a minute. But some are able to stand immediately for two minutes, others give up after 20 seconds. In a word, it all depends on the body and its readiness.
If you get a little time to stand, then increase the number of approaches. If you get only 10-20 seconds, then do not take long breaks between sets. After 20 seconds, repeat the exercise again.
Note! Just a couple of days proper exercise the plank will be enough for the body to begin to change, be sure you will notice how your body strengthens and begins to change before your eyes.
In other words, everyone should listen to their body and control for themselves how many approaches to do and how long to stand on the bar. The main thing is not to spare yourself and stand to the end, because the more you put in the effort, the more beautiful the body awaits you ahead.
Reviews
Anfisa, 21 years old: I do the bar 3 times a day for 3 minutes, but I started doing it already, like half a year ago, now I want to stand for 4 minutes already, the body, muscles are already used to it, so I think you can already increase the time. It was very difficult at first to stand even for a minute, my abs and legs hurt terribly, but it just meant that I was on the right track, and I don’t regret that I started to stand in the plank, it perfectly strengthens muscles and models the figure.
Zlata, 28 years old: After giving birth, I had no time to play sports especially, but I started to do at least the bar. I didn’t want to gain much weight during feeding, so I tried with all my might to keep myself in shape, and the plank helped me a lot with this. But I can’t stand for more than 3 minutes, and only 2 times a day, I want to do it more often, I’ll try to find the strength in myself for this.
Hope, 30 years old: I plank 4 times a day, maybe it’s not enough, but I stand for 4-5 minutes, in the morning I stand calmly for 5 minutes, and by the evening I just don’t have enough strength and it turns out, I stand no more than 4 minutes. I can’t say that I have lost a lot of weight over these 4 months, but the improvements in the figure are visible, the legs have become pumped up, and the press has become visible, and this is the result!
© luengo_ua - stock.adobe.com
- strengthens the heart muscle and respiratory system(prevention of heart attacks);
- improves the patency and general condition of blood vessels (stroke prevention);
- joints become more mobile (prevention of diseases of the musculoskeletal system);
- elasticity and muscle tone increase, posture is leveled;
- accelerates intracellular metabolism;
- the work of the brain is activated, which has a positive effect on mental activity and concentration;
- endurance increases;
- the vestibular apparatus is trained, coordination of movements is improved.
- class duration: time morning exercises for beginners - 10-15 minutes, half an hour - for those who have adapted to the loads;
- after charging for 10 minutes, you should take a contrast shower.
When we once again make a promise to ourselves to come to grips with health (since the new year, from Monday, etc.), then item number 1 in this “global” plan is usually morning exercises. However, determination often ends with the wake-up call. And it's not just laziness that's to blame. The root of the problem is that many simply do not realize the importance exercise in the morning. Everyone knows it's useful. But what exactly and what are the consequences of a lack of movement, not everyone knows.
In the article, we will explain why charging is vital for a modern person and how to do it correctly in the morning. We will also help you choose a set of exercises and tell you how to form a good habit and avoid mistakes when doing exercises.
Benefits of morning exercise for the body
Have you noticed how many people around us in the mornings in bad mood, sleepy, irritable? The most common cause of this condition is hypokinesia, or lack of physical activity. Hence the nervous excitability, and chronic fatigue. After all, not enough impulses come from the muscles to the brain. Consequently, the nerve centers after sleep turn on in slow motion. In addition, the lack of movement negatively affects the tone of the blood vessels that feed the brain.
Over time, the situation worsens: a person after a night's rest does not feel cheerful, constantly wakes up in a bad mood. The volume of the minimum necessary motor activity is recruited only by noon. Only then will strength and tone appear.
The most effective solution to the problem is morning exercises. Fulfilling simple exercises, you help the body activate internal resources faster and work more efficiently during the day.
The beneficial effects of charging also manifest themselves as follows:
Important! It often happens that all daytime physical activity is limited to charging. modern man who leads a sedentary lifestyle. Therefore, it is definitely not worth ignoring it.
When to practice and how to make a morning schedule?
There is an opinion that gymnastics in the morning can be abandoned in favor of evening exercises. It is easier to study in the afternoon, and you don’t have to get up early. However, evening classes, for all their usefulness, will not give the body that vigor after waking up and before a working day, which morning physical exercises will provide.
Exercise preferably on an empty stomach. To thin the blood after a night's sleep, it will be good to drink a glass of water. Activity will be higher if you wash with cool water. Be sure to ventilate the room where you will practice.
Charging should consist of 3 stages: warm-up, main complex and completion. Distribute the load evenly. Do the exercises from easy to more difficult. If you feel weak or dizzy, it is better to stop and do nothing through the pain and obvious discomfort.
Warm up
Before charging, like any other workout, you must definitely carry out a small one. All exercises are performed smoothly, no sudden movements are needed.
head-neck
Slowly and smoothly tilt your head to the left and right. Then tilt your head forward, touching your chin chest, then back. Next - rotational movements of the head clockwise and counterclockwise. The final stage is turning the head to the right and left.
Arms
Raise your hands in front of your chest, clench your palms into a fist. Perform rotations first with the joints, then with the elbows. Shoulder joints knead by moving arms outstretched or bent at the elbows in a circle, back and forth.
Back-body
We put our hands on the belt. hip joint do it in different directions.
You can perform several inclinations to the left and right legs.
Legs
Raise in front of us left leg, slightly bend at the knee and start. If it is difficult to maintain balance, put your hand against the wall. We make the same movement knee joint. Repeat the exercises for the right leg. We finish the warm-up by walking on the spot.
Easy start kit
There are practically no contraindications for charging in the morning. This type of activity is suitable for both children and adults. You do not need expensive equipment or simulators, special sportswear. Charging at home is available to everyone - you just need to choose the best set of exercises for yourself. We bring to your attention a universal complex of morning exercises for beginners for 15 minutes.
slopes
The legs are placed shoulder-width apart, try to reach the floor with your hands, then, resting your hands on your lower back, bend back. 10 times.
Steps in place
Raise your knees as high as possible. Then we put our palms on the buttocks with the back side and try to reach them with our heels with a sweeping movement. 10 times with each leg.
Leg swings to the side and back and forth
We do swings alternately with each leg 10 times. If it's hard to keep your balance, you can lean against the wall.
Press exercises
Lie down on the floor on your back and start pulling up bent legs to the chest (alternately, then both together). 10 times.
We continue to do all the exercises in a circle for 10-15 minutes.
plank
We complete the complex with the plank exercise. Start with 30 seconds and improve gradually every day. You can stand both on your elbows and on outstretched arms. Another option is to rotate these positions every day.
Complex for men
Morning exercises for men are optionally performed with dumbbells (warm-up - without).
Squats
After warming up, we start the main part with (20-25 times). Make sure your back is straight and your knees don't go past your toes.
Lunges
Classical: put your left leg forward and bend at the knee at a right angle. The right leg is pulled back and also bent at a right angle. Next comes the return to the starting position and a new lunge from the other leg. Perform 15 times on each leg, keep your hands on your belt.
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Lateral: Spread your legs as wide as you can. Bend the right leg and tilt the body in its direction, keep the left straight. Then vice versa. The back is straight. The number of repetitions is 10-15.
© Makatserchyk - stock.adobe.com
Push ups
Classic push-ups from the floor with hands slightly wider than shoulders.
Reverse push-ups
Use a chair, armchair or bench.
plank
Lean on the forearms, the body is as tense and stretched as possible. The execution time is less than a minute.
Complex for women
The final warm-up exercise - steps in place - we continue with intensive movements with knees raised. Then we rise on toes, arms up, and fix this position for 15-20 seconds.
Mahi
We spread straight arms to the side and perform swings to the arms, first with a leg bent at the knee, then with a straight one.
Squats
Feet shoulder-width apart, heels do not come off the floor, back is straight.
jumping out
Jumping out of a squat. Can be done with cotton over the head.
plank
We complete the complex. Start with 30 seconds and improve gradually every day.
How to motivate yourself to practice?
Start with small steps. Common Mistake beginners - set yourself many tasks at once. Do you plan to practice early rises? Then start with a 5-minute morning exercise and do it for a month without adding anything else. You can extend the time of classes by 3-5 minutes every week. When one ritual is formed, add a new one: meditation or another one of your choice.
Note! Motivation goes away, habits remain. On one willpower and overcoming, unfortunately, to hold on for a long time impossible. Create a habit loop. Its simplified scheme is: a trigger (a mechanism that starts a habit) - an action - a reward.
A trigger, or a kind of hook, can be any constant action. For example, washing, brushing your teeth, etc. Have done the exercises, reward yourself with a delicious breakfast or a cup of aromatic tea. We stimulate dopamine receptors, and the habit begins to be associated with pleasure.
Add pleasant emotions. Turn on your favorite music, think positive. Do not mentally solve the problems of the day ahead during class. Remember: the best morning exercise is exercise with pleasure.
If you missed a workout or reduced the time, don't beat yourself up. Return to a stable schedule as soon as possible. Celebrate progress and celebrate success. Start tracking habits and mark every day when the morning began with physical education.
What result can you expect?
It is hardly worth expecting positive changes if you do exercises only from time to time. Changes become apparent after a few weeks if taken every day or at least 5 times a week. The most obvious effect is general improvement well-being and health promotion. It also increases resistance to colds and other diseases.
Interesting to know! Charging, which is designed to invigorate, with prolonged practice, even normalizes sleep. Getting up early forms a stable daily routine, which allows you not only to get up, but also to go to bed at the same time. Insomnia disappears, night rest becomes complete.
© fizkes - stock.adobe.com
Key Mistakes When Charging
We have already mentioned one of the most common problems - the irregularity of classes. Other mistakes: doing exercises in a stuffy room and at an unnecessarily slow pace with long pauses. The charging rhythm should be smooth, but quite intense. In this case, do not ignore the warm-up.
Engage all muscle groups. Working exclusively with one group contradicts the purpose of charging: to activate the work of the body, to charge it with energy through movement. However, those who prioritize downsizing problem areas, turn gymnastics at the beginning of the day exclusively into the fight against excess weight, forgetting that it is not exercise that burns fat, but the overall balance of calories throughout the day. In the end - no tone, no pleasure.
Note! If you want to lose weight, but your sports activities are limited to exercise, then do not count on a quick and obvious result. For effectiveness, add 2-3 additional strength training sessions per week.
Loading all muscle groups in the morning in full is also not worth it. It is a mistake to make a full-fledged high-intensity workout out of charging. This problem is especially common for beginners. Instead of cheerfulness, you will get fatigue, weakness and a desire to rest throughout the day. Unable to cope, a person stops morning classes and rarely returns to them because of the memory of uncomfortable sensations.
Conclusion
It's hard to believe that a few simple exercises Mornings can change your life for the better. However, that is exactly what is happening. Want to make sure? Then do not wait for special dates and do not postpone classes indefinitely. Just start! Tomorrow morning, wake up just 10 minutes earlier and add a little physical activity to your morning rituals. Do not be lazy to act for the good of the body and be healthy!
The answer lies in the very word "Charging". You help your body get into an active working mode, activate blood circulation and metabolism and recharge your batteries for the whole day. Morning exercises help people who do not play sports to maintain their body in a healthy state. We can say that morning exercises are a daily portion of health-improving physical education.
Morning exercises will also be useful for athletes. You can perform wellness and recovery procedures. For example, warm up well and work on developing flexibility to relieve muscle tension after heavy strength training. Then do a dousing with cool water, it will be very useful for accelerating muscle recovery, improving blood circulation and strengthening blood vessels.
Options may vary. For example, you can perform additional, auxiliary exercises that you do not have time to do in the main workouts.
What exercises to do in the morning exercises
Morning exercises can consist of a variety of gymnastic exercises. In fact, it is very similar to a simple warm-up before strength training. You need to work hard with all the joints, stretch and warm up the whole body, stretch and wake up your muscles. As a morning exercise, you can use a set of exercises to develop flexibility or a set to improve posture, as well as a light jog.
Additionally, some power elements can be included in morning exercises. For example, push-ups from the floor and exercises for the press. We recommend finishing each morning exercise with water procedures - douse yourself with cool water.
How long should morning exercises last
We recommend spending at least 10-15 minutes on morning exercises. During this time, you will have time to warm up the whole body well and perform several exercises to develop flexibility and improve posture. Depending on your goal and capabilities, you can perform a more advanced exercise by adding more developmental exercises to it, or, for example, perform a longer run.
If you do a lot of different exercises or your morning exercises last long enough, then this may no longer be exercises, but a full-fledged sports training. What exactly to do, a small morning exercise or a full sports training depends on your goal, on your abilities and on your sports schedule.
How long should it take after waking up
In the morning, when you wake up, we first recommend washing your face and brushing your teeth so that your breath is fresh. If necessary, you can drink some water. If you study at home, then open the window in advance so that the room is well ventilated and filled with morning fresh air. Now you can start with easy warm-up exercises, gradually moving on to more difficult exercises.
Do you need to exercise if you exercise regularly?
If you are doing fitness for health or weight loss, then with the help of morning exercises you can supplement your main workouts. For example, you can do an extra light jog plus abdominal exercises, you can do posture and flexibility exercises, and morning exercises. water procedures. All this will do you good. Whether to do additional exercises or not depends on your desire and on the overall training schedule.
If you are doing power view sports for growth muscle mass, then of course you should not strain your muscles a lot during charging, so as not to disrupt recovery. But you can also do morning wellness routines - flexibility and hardening exercises. This will benefit and improve muscle recovery.
Those who find it easy to wake up early. There are 20–25% of such larks. But 30-40% of people are owls, and they prefer evening trips to the gym. The rest are just lucky - they don't care when to get up.
Morning: "for"
Decreased appetite throughout the day
Scientists from the UK compared data from surveys conducted among joggers. It turned out that those who ran in the morning experienced less hunger during the day than fans. evening runs. Scientists have suggested that morning exercise suppresses the release of hormones responsible for appetite. So, for those who tend to overeat, after a morning workout, it will be easier to cope with the habit of chewing something all the time.
It's easier to burn fat in the morning
During physical activity, carbohydrates are consumed first, and only after the twentieth minute of movement, the muscles receive energy from fat. That is why long-term workouts, not shorter than 40 minutes, have always been recommended for weight loss. However, recent research from the American College of Sports Medicine shows that just 20-30 minutes of exercise in the morning is enough. In terms of fat burning effect, this will be identical to 40 minutes after dinner. The reason is that until 5 p.m. our metabolism is tuned to consume energy, including fat. And after 5 p.m., the intensity of metabolic processes fades away, the hormonal and other systems are already focused on replenishing reserves. Therefore, in the morning unyielding body fat easier to "go to waste".
Lower risk of injury
After a morning workout, fatigue fades faster and muscles recover better, according to a new study from the University of Toronto. Doctors observed 3,000 fitness enthusiasts and found that after a morning workout, the pulse recovered to normal on average 20% faster than after an evening one. In addition, a blood test showed that with the same intensity of training, microtrauma of muscle fibers and related blood changes in the morning occur less frequently.
Morning: "against"
You won't have time to eat breakfast
Exercising in the morning on an empty stomach is ineffective and can lead to fainting. Without breakfast, the strength is only enough for easy charging. So what, get up two hours earlier, eat and wait an hour until breakfast is digested? It won't suit anyone. True, you can drink sweet tea with a piece of chocolate, coffee with sugar, juice, eat a banana, a handful of raisins or dried apricots. These foods will be digested as you get dressed.
Thick blood
You did not drink for at least 8 hours during sleep, some amount of water was excreted in the urine and possibly sweat during this time. Once the liquid is gone, it means that the blood has become thicker, to increase its circulation in such a “undiluted” form means to overload the heart and veins. Therefore, before training, you must definitely drink 1-2 glasses of liquid and wait 5-10 minutes for the moisture to be absorbed.
In the morning the body is still sleeping
After sleep, the circulation of blood through the body is slowed down, the lungs are constricted, nervous system slowed down. Therefore, it is necessary to start charging with a warm-up, gradually increasing the load. Beginners are not recommended to give themselves a serious load in the morning, such as running or strength exercises, it is better to walk, ride a bike, swim.
Evening: "for"
As you know, in the evening the metabolism slows down, which is why the chocolate eaten for breakfast will hardly affect the figure, but the cake at dinner is immediately found in the waist area. Moderate exercise stress – good way speed up metabolism. However, the load must be necessarily moderate, no records!
At night after training, fat will be consumed
It is known that calorie burning does not stop with the end of the workout! By inertia for at least another 12 hours, the muscles continue to consume energy for recovery. Now imagine that after a workout you ate a light dinner and went to bed. There is no more food, new energy is not supplied, which means that the body will be forced to turn to stored fat. And so on until the morning. And in the morning, the metabolism is also not up to stocks, which means weight loss is inevitable!
Evening: "against"
Fatigue after work
Forcing yourself to do exercises after work or drag yourself into the pool is not for everyone. Someone does not have enough motivation to break the habitual stereotype and do something active in the evening, and someone is really too tired physically.
After a workout, I really want to eat
Experts from the Swedish School of Sports and Health Sciences believe that this is an indicator of the wrong choice of training. It was clearly either too intense or too long. Replace running with a walk, aerobics with an exercise bike. Shorten your session from an hour to 40 or 30 minutes.
Difficulty falling asleep
The reason is too intense training.
So let's sum it up. Both in the morning and in the evening, their pluses and minuses. So proceed from your own preferences, as well as from the work schedule. Moving when it suits you is much more beneficial than not moving at all. And the negative effects are easy to negate using the tips we have given.
