5 fitness habits you need to quit as you approach middle age
As you begin to enter middle age, it’s important to continue to exercise, but do it intelligently and appropriately. For example, don’t overdo it, or start building an exercise routine with slower-paced workouts.
If you have any health problems, you should discuss them directly with a medical professional.
Laura Endres is a trainer from FYT – the leading professional personal training service in the US. There are some negative health effects of exercise habits that we need to quit after middle age, says Endres.
1. Only do cardio
Cardio is an exercise that increases heart rate, has the effect of losing weight and burning fat quickly, applied by many young people to accelerate the process of achieving a toned physique.
Coach Endres says that cardio is a big contributor to overall health, but focusing on these exercises alone isn’t enough, especially as you age. “Decreased bone density and muscle strength increases the risk of falls, fractures, and difficulty in recovery.”
Experts emphasize that strength training based on your fitness is more important than setting challenges that push your limits. You can absolutely do basic exercises such as push-ups, sit-ups, squats…
2. Have an erratic workout schedule
Consistency is extremely important in training. Endres recommends that people get 30 minutes of exercise each day.
“We start to lose some muscle mass in our 30s. As a result, building and maintaining muscle strength and endurance becomes more difficult. erratic training will not be enough to improve muscle tone. improve and maintain health,” says Endres.
During those 30 minutes of daily physical activity, you can walk, muscle, dance, or do whatever you love. It’s important to be diligent and stay consistent.
“Your physical strength will improve through moderate exercise. At the same time, so will your mental and emotional health! Therefore, building a workout routine should be a top priority. ,” added Endres.
3. Switching exercises too much
“During training sessions, constantly changing exercises can cause muscles to not catch up, which can be counterproductive,” Endres warns.
She believes that it is necessary to practice a type of movement to achieve a certain level of proficiency, to help the body get used to it. If you only do it randomly in a single training session, very rarely, it can lead to the risk of injury.
Exercises associated with basic movements that we often do in life such as squats, hip rotation, twists, push or pull… will bring greater safety.
4. Ignore the pain
In middle age, you are forced to recognize what is the pain that the body can accept, and what is the pain beyond the body’s tolerance. To do so, the first thing is to “listen” to the pain carefully, not arbitrarily ignore it.
“Exercise is the process of building strength, endurance, and balance in body function. You can do that through some safe and painless exercise. If If you want to increase the intensity, you should only increase it slowly within your body’s tolerance,” explains Endres.
“If you’re experiencing terrible, lingering pain after an exercise, that’s a signal that something is wrong. Maybe you’re simply not ready for the exercise and need to do it,” she says. an earlier stepping stone for the body to get used to, such as an easier variation.”
You don’t have to train hard every time, but exercise in a way that your body really fits, which will bring more benefits. It’s important to recover quickly and feel energized after you’re done. Exercise shouldn’t be to exhaust a person. This will cause the body to “evade” and react when it has to exercise.
5. Skip the exercises on balance, agility and mobility
Endres always encourages people to practice accompanying exercises, targeting small muscle groups in the body. This enhances mobility, range of motion and balance. When combined with muscle-strengthening exercises or cardio, overall health will be more markedly improved.
She explains, “This increases mobility in different ways and improves one’s agility. Through this, people can increase their ability to react to unexpected accidents in life. They also support great exercises like squats and push-ups to go smoothly, bringing more effects to each person’s health.”
*According to Eat This, Not That
at Blogtuan.info – Source: cafebiz.vn – Read the original article here
