The three most effective exercises for women over 45 years old

For prolonged well -being, physically and mentally, there is no better option than An exercise routine and healthy eating. This lifestyle is considered fitness. As we age, it becomes increasingly difficult to take care of our body, but this does not mean that it is impossible.

Above all After 40 yearsour body begins to experience changes that are accentuated with aging such as accumulating more fat, losing muscle mass, or that costs us a little more to stay fit. But not everything is lost, training can perfectly counteract this situation.

Add to your routine: the most effective exercises after 45 years

In womenin the period prior to menopause, hormonal alterations that cause changes in the body are produced. Mainly bones and muscles become weaker than usual and it is more normal to gain weight and sizes, because it increases fluid and fat retention.

However, there are a number of exercises that can be done on a day to day and help counteract these situations perfectlyprolonging well -being, not only physical, but also mental.

Burpees

It is one of the most complete exercises. Starting standing up, the knees are flexed to resting their hands on the floor and adopting the iron position. Then, trying to follow the movement with flexibility you have to get up in a jump by adopting the initial position. You can start with a low number of repetitions until you reach 20, which would be ideal.

This exercise is high intensity and Stimulates metabolism. It is one of the activities that burn the most fat. They strengthen pectorals, triceps, shoulder, quadriceps, femoral, twins, abdominals and buttocks.

Squats

They can be performed using their own body weight or even adding difficulty with external objects. With the back well straight, the feet open to the width of the shoulders and the firm abdomen, the knees 15 degrees should be flexed outward, lowering and taking care of the posture until the tail is at the height of the knees, and then climbing to adopt the original position. It is recommended from 15 to 20 repetitions.

This exercise serves to tone the whole body, reinforce the buttocks and legs.

Aerobic plate

Placing mouth and with the arms flexed, completely supporting the forearms and with the elbows in a shoulder width, we must lift the tail at a height greater than the rest of the body and, dynamically, open and close the legs, trying to maintain the posture.

This is an excellent way to tone the central muscles of the body. This exercise is recommended for 90 seconds, 3 times a week. FOrthals the abdominals, the chest muscles and those that surround the spine.