WPF regulations with doping control. Veterans 3: 50-54 years

Never say it's too late now! Better say, better late than never.

In men over 50, testosterone levels naturally drop, metabolism slows, excess fat begins to be deposited, and the risk of diabetes, heart disease and some types of cancer increases. So people are looking for a way to turn back the clock.

You need to eat right and exercise. Age is a relative concept. Training after 50 years for men is the right goal.

Principles of constructing the training process

Aim to do about 30 minutes of cardio 5 days a week. Also, do 30 minutes of strength training 3-5 times a week.

Watch your diet. Without it, no amount of training will help. Limit sweets, high-calorie carbohydrates, snacks and flour. Eat enough protein. Such sports nutrition after 50 years will not only improve your health, but also make you more active.

Warm up and cool down before and after each workout. Remember that in men after 50 years of age, the rate of regeneration is reduced. Muscles will be easier to pull and ligaments easier to tear. To warm up, just walk at a brisk pace and stretch your muscles.

Exercising after 50 includes strength training if you want to not only become healthy, but also gain muscle mass.

Cycling and swimming are excellent sports for improving health.

Integrate high-intensity training into your workouts. It's easy to get tired of the monotony or hit a plateau. Therefore, during your workout, perform high-intensity intervals every 4-5 minutes. Interval training is great for your heart and lungs. It also speeds up your metabolism for several hours after the end of the training.

Advice! Workouts for 50-year-olds should include cardio, strength training, balance exercises and stretching.

So, if you are over 50, what to pay attention to:

• Dose the loads. Do fewer repetitions and give your muscles a rest
• Choose the optimal weight. Forget about training to the maximum. You need to choose a weight that is comfortable for you to perform exercises with good technique
• Increase the recovery period between training to 48 hours
• Proper nutrition is your panacea. It is important for both relief and general health.

Prevention of varicose veins

See how to do this easy exercise correctly. Also, a nice girl will show you how you can slightly stretch your leg muscles while standing against a wall. Very useful, extremely simple!

This pose with a calm soul can be called the most powerful prevention of varicose veins. During its implementation, venous outflow improves, swelling of the legs disappears, and the feeling of fatigue goes away. In addition, it alleviates the suffering of those who already know what a misfortune it is to have diseased veins.

HOW TO CORRECTLY DO THE BENT CANDLE POSE

1. In yoga, this simple asana is called Viparita Karani. It is believed that when a person stands on his feet, he ages, but in an inverted position, all the processes of the body go backwards, and he becomes younger. The maximum benefit will be if you are in this pose in silence.
2. Lie on your back with your hips about 30cm away from the wall. Bend your knees and place your feet on the wall. Make sure your hips are at right angles to the wall.
3. Straighten your legs, lean their entire surface against the wall, keep your knees straight, relax your legs. Who would have thought that preventing varicose veins on the legs is so simple.
4. Place a pillow under your head, it should be very comfortable. Close your eyes and breathe deeply. Place one palm on your stomach, the other on your heart.
5. Become aware of your breathing, inhale for 2 counts, exhale for 4 counts. Try to stop the internal dialogue, calm your thoughts, listen only to your breathing. This point is especially important for those who often experience stress at work, feel anxious, or have insomnia. Calm, conscious breathing in an inverted pose will heal the nervous system and give a sense of balance.

   © DepositPhotos

   If it’s difficult to breathe calmly and you’re distracted by extraneous thoughts, use my method. When you feel yourself starting to get distracted, roll your eyes, I prefer clockwise. This is easy to do with your eyes closed. This movement of the eyeballs helps restore concentration and guides you into a conscious state in which it is easier to control your breathing and what you are doing.

   Rolling your eyes is also a good way to help you get organized in everyday life, cope with irritation, anger, impatience and stress; it has an immediate sobering effect.

   Read also:  Exercises for weight loss: determining the number of approaches
6. Stay in this asana for 10–15 minutes. Gently push your feet off the wall, lie down a little, turn on your right side and get up from the floor.

This pose improves memory because the blood supply to the brain increases when performed. The thyroid gland and other endocrine glands are also stimulated because they are bathed in fresh blood. As I already said, this is the best prevention of varicose veins. With regular practice of this pose, aging slows down, wrinkles are smoothed out, and the appearance of the skin improves. The digestive process also noticeably improves!

Monday, January 29, 2021 05:47 + to quote book

Quote from natali2311

Read in full In your quotation book or community!
1-minute stretches that will save you from back pain Most people who work in an office at a computer are familiar with the excruciating back pain that occurs due to long hours of sedentary work. Many caring companies create special areas for comfortable rest for their employees. But if you don’t already work in such a place or your bosses are just thinking about creating such a place, you should take care of yourself. Here's a collection of 1-minute exercises that will help you strengthen your back muscles while eliminating future pain, no matter where you are. 1. Place of training - any flat, hard surface: floor, table. 2. Training time - 1 minute per exercise. 3. Start of training - morning, afternoon, evening. 4. Regularity - every day. 1. Strengthening and stretching the spine What it affects:
abdominal and back muscles.
Strengthening and stretching the spine. Correct execution:
light stretching in the lower back.

Method 1 What to do:
Gradually tilt both knees to the side and turn your head in the opposite direction.
The shoulders remain motionless and pressed to the floor. Freeze in this position for 10 seconds, then do the same in the other direction. Repeats:
4 times.

Method 2 What to do:
from the starting position, extend your right leg and bend your left leg at the knee.
Hook your foot behind the knee of your straight leg. Tilt your bent knee outward and turn your head in the other direction, keeping your shoulders motionless. Repeats:
20 times.

Method 3 What to do:
slowly tilt your knees one by one, first in one direction, then in the other, and at the same time turn your head in the opposite direction.
Repetitions:
10 inclines without stopping.
2. Strengthening the thoracic spine What it affects:
abdominal and mid-back muscles.
Correct execution:
light stretching in the lower back.

Method 1 What to do:
“cat”: breathing deeply and freely, without leaving the accepted position, arch your back and fix this position for 15 or 30 seconds.
“Camel”: from the starting position, bend towards the floor, while forming the same arc, but only in the opposite direction. Hold this position for 15 or 30 seconds. Repetitions:
2 times.

Method 2 What to do:
from the starting “cat back” position, pull one knee to your chest and try to reach your forehead with it, then straighten this leg, maintaining a position parallel to the floor.
And return to the starting position again. Repeats:
10 times at a slow pace.
3. Strengthening the lumbar spine
What is affected by:

strengthening the abdominal muscles.
If your abdominals are weak, your stomach may protrude and your spine may move forward. Correct execution:
slight tension in the abdominal area.

Method 1 What to do:
press your pelvis to the floor, inhale, and while exhaling, lift your chest up.
Repeats:
10 times at a slow pace

Method 2 What to do:
while in the starting position, inhale, pull one knee to the opposite elbow, the other elbow remains on the floor.
Then straighten the bent knee while lifting the other knee towards the opposite elbow. The exercise is similar to cycling, but without the circular movements. Repeats:
10 times at a slow pace.
A healthy back and spine are the key to the health of your entire body and its full functioning.
Enjoy your health and take care of yourself! Golden exercise. It’s worth spending time in such a setting...LediLana

Monday, July 09, 2021 06:05 + in quote book This golden rule is worth taking as a habit. In the evening, at the end of a grueling day, you need to lie down against the wall, raise your legs up and spend 10 to 15 minutes in this position. No additional equipment, just your legs and the wall. It is advisable to do this every day.

Once you spend at least 5 minutes in this position , it’s as if you are reborn. Fatigue goes away, the body comes to life and invigorates, the head becomes clear. Thanks to this static exercise, you can still do a lot of things in the evening, your body becomes toned, and your legs feel light. I'm delighted with the effect!

Why is it so beneficial to lift your legs up the wall? During the day, our body is constantly in an upright position; the most harmful thing is to sit. Thanks to this accessible pose, the body will take a position opposite to its usual one.

The benefits of this simple, effortless inverted pose are great: the body quickly recovers, rests, tension is relieved from the spine, “heaviness in the legs” goes away, blood flow improves, you kind of train while you’re lying down, because the heart needs to work harder to pump blood up. legs

Cardio exercise after 50

Cardio not only improves heart and lung health, but also burns excess calories. The best cardio exercises are running, swimming and cycling. The optimal heart rate when doing cardio is 50-80% of your maximum heart rate. To know how to train, calculate your working heart rate.

Maximum heart rate is calculated using the formula 220 – age. That is, if you are 50, 220 – 50 = 170 beats per minute is your maximum heart rate.

Now, based on your goals, calculate the load or working heart rate:

• Warm-up or light training - 50-60% of the maximum, that is, for a 50-year-old person, the pulse will be 85 beats per minute.
• For weight loss - 70% of the maximum - 119 strokes.
• Aerobic cardio - 80% of maximum - 136 beats.
• Anaerobic 90% of the maximum - 153.

Gymnastics is also useful. Get into the habit of doing exercises every morning. Fitness after 50 years for men includes exercises with body weight - pull-ups, push-ups, leg raises. Do basic compound exercises. They help speed up metabolism even at rest and burn more calories. The basic ones include: squats, pull-ups, push-ups, deadlifts.

Exercises like a man: morning exercises for any age

Morning exercises are exercises aimed at improving health and providing energy for the whole day.
Warm-up in the morning is necessary for both women and men.

For the last group, selections of effective exercises will be considered in more detail depending on the level of complexity and age criteria.

Ideal workout plan for the week:

Monday , leg workout: 4-5 sets of 6-12 pull-ups, lunges and squats. We finish with stretching and walking to cool down.

Tuesday : rest.

Wednesday , arms: 4-5 sets of 6-12 reps of crunches, dumbbell bench presses and biceps curls. We finish with stretching and a cool down.

Thursday : rest.

Friday : 4-5 sets of 6-12 push-ups, pull-ups and dumbbell flyes.

Saturday : rest.

Sunday : Rest and light cardio. We walk at low speed for 30-60 minutes (walk about three kilometers).

The best programs for any age at home

For example, jumping rope, active body bends to the sides, lunges with feet forward are not suitable for people suffering from diseases of the musculoskeletal system and the cardiovascular system.

Up to 30 years old

The complex for men under 30 years of age should include the basic exercises presented earlier. They are considered as preparation for other types of exercises, which are more complex in technique and require certain strength expenditures.

The list of additional loads for young people includes:

1. Plank. During the training, the body weight is transferred to the elbows and feet. Stay in this position for 1-1.5 minutes. For trained men, you can complicate the exercise, for example, lean on your hands and one foot or feet and one hand.
2. Pull-ups on the bar with wide arms. Pull-ups will strengthen the muscles of the upper body and make your figure more prominent. Do 5 pull-ups at a time for 3 repetitions.
3. Leg lunges with weights. The number of repetitions is 35 times for each leg.
4. Push-ups – 10 times in 2 sets. As you prepare, the exercise also becomes more difficult.

Is it possible to build muscle for a fifty-year-old man?

Yes, you can. Moreover, at this age it may be more useful and necessary than at 20 or 30. Muscle mass will speed up metabolism and reduce the risk of heart disease and diabetes.

How to build muscles after 50 years for a man? To build muscle after 50, you need to do strength exercises. Do them the same way you would if you were younger - just be more careful, start slow and remember to warm up. But the most important thing is, again, proper nutrition. Not only should you consume plenty of protein, but you should also consume healthy types of fat. Sources of healthy fat include avocado, fish and meat.

Advice and opinions from experts

Experts recommend adhering to the following tips when performing the morning complex:

1. Before warming up, do not drink water, it is better to just wash your face.
2. If possible, practice in a ventilated area.
3. For exercise, choose comfortable clothes made from “breathable” fabrics that do not restrict or disrupt thermoregulation processes.
4. During the warm-up, breathe through your nose and exhale through your mouth.
5. Start warming up with the simplest exercises (rotations of the hands, pelvis, body bends) and gradually move on to more complex ones (squats, pull-ups, push-ups).
6. Do not overexert yourself with excessive physical activity, as this can be dangerous for the heart. Persons suffering from diseases of the cardiovascular system and musculoskeletal system are recommended to coordinate a set of exercises with their doctor.

The exercises given are not strictly required. They can be replaced with others after consulting with a doctor or trainer.

Pavel Smolyansky – coach of the Russian national athletics team

The task of morning exercises is to adapt a person to the stress that he experiences every day and regulate the functioning of the heart. After warming up, he advises you to briefly take a comfortable position to relax. The approximate charging time is 25-30 minutes, but if a person is under 65 years old, then this time can be increased to 40 minutes per day.

G. Landry – personal trainer, author of weight loss programs

He believes that morning exercises greatly contribute to weight loss. He notes several reasons why people need to perform a set of exercises in the morning: improving metabolism, getting a charge of energy for the whole day, stimulating the awakening of the body, keeping the body in shape, activating mental activity.

Indications

Vigor, activity and energy for the whole day are the result of morning exercises. Every man wants to maintain his health for as long as possible, and exercise is a great way to maintain strength and men's health. Exercising in the morning has a number of positive properties, awakens the body and provides a positive mood for the whole day.

A set of physical exercises that must be performed after waking up helps to improve your well-being and ensures an excellent mood for the whole working day.

You may be 30, 40 or 50 years old, but you should know that morning exercises for men have their own characteristics. Representatives of the stronger sex need to pay more attention to the upper body, and also use stretching exercises and strength training.

Depending on the man’s physical fitness and how easy it is for him to get out of bed, exercises can be started while lying in bed. They include breathing practices, movements for small muscle groups, and simple stretching sets. Afterwards you can proceed to the main program.