The Exercise Routines You Should Follow

If you do not take care of yourself more than before, getting fat will be inevitable. The good news is that this process can be mitigated (and a lot) through certain training sessions

If you have already overcome the barrier of 40, surely little by little you will realise that of showing heart and keep the line becomes increasingly difficult. It's not your imagination: the years, in general, do not come alone. They do it accompanied by kilos of more, of love handles and a gut that begins to bloom. Despite eating the same thing and following the same strategies, at some point in the 40s or 50s, most people run into a frustrating reality: the numbers on the scale are increasing.

In this process, the rise of a sedentary lifestyle, bad diets, and hormonal decline intervene, but above all, it influences the decrease in metabolism and the loss of muscle mass in a long process known as sarcopenia. This means that if the person has less muscle your body will consume less glucose and, consequently, this will become fat that will be stored in different parts of the body. In other words, if you do not take care of yourself beyond your usual routine of youth, getting fat will be practically inevitable.

Using the High-intensity interval training (HIIT) method you not only do more exercise in less time, but you prolong the calorie burn even after finishing it. Leaving aesthetics aside, these extra kilos increase the risk of cardiovascular disease, cancer or diabetes. The good news is that this process, although it is not completely reversible, can be mitigated (and much) through a certain series of exercise routines.

High Intensity

Not everyone has time to perform a slow and constant training and even less taking into account that in the ages on which we are talking, family and work responsibilities reach their peak. Therefore, it is worth assessing commitment (body and soul) to the HIIT method, which is none other than training in high-intensity intervals and that surely has been the most popular trend in gyms during this 2017.

It consists of alternating short periods of maximum effort that alternate with others of less intensity to recover. In this way, not only do you exercise more in less time, but it also prolongs the burning of calories even after finishing it (since it speeds up the metabolism ).

The Bosu Ball

Maybe you've seen them in the gym, forgotten in a dusty corner or maybe being used by a monitor. But do not despair, you do not need excessive technical knowledge to take advantage of it. In particular, they are useful for toning the abdominal area. Yes, that part of your body where fat tends to settle. In essence, the bosu serves as a base to perform various procedures of exercises (including the typical abdominal), thus increasing the instability of them and with it the intensity of each movement due to the force that must be played to maintain balance.

The Method 60/45/20

As with HIT, the key to this training is intensity. This is a version of the tabata style intervals (perform an exercise for 20 seconds, rest 10 and repeat), in which there was not enough time for the heart rate to increase enough. According to its creators, it burns 100 to 140 calories per interval, which lasts only about two and a half minutes each:

• 60 seconds of burpees.

• Rest of 10 seconds.

• Striking with a jump for 45 seconds.

• Rest of 10 seconds.

• 30 seconds of mountain climbers.

• Repeat the interval 3 times.

Do Not Forget To Walk

Trends in the world of fitness come and go, but walking never goes out of style. Why would I do it? It is an exercise with very little collateral damage, it is easy to do and does not require any special equipment, beyond comfortable shoes.

A very common mistake: take care not only consists of doing cardio, especially taking into account the loss of muscle mass from 40

40 minutes of daily walk every day because it works wonders for your metabolism. We do not mean to go through the busy shopping streets and stop to look at a shop window, but to walk vigorously, with stride length and a stable speed.

Strength Training

Another veteran who never fails. People tend to forget that taking care of themselves does not only consist of doing cardio, and this is a serious mistake, especially considering the loss of muscle mass after 40. Whether you want to lose weight, build muscle or simply lift the bags of the purchase with ease (and to continue doing it when you pass to the third age), the strength training is essential. Try dumbbells, weights, machines, using your own body weight...

Put Your Legs Up

In the meantime, it's worth taking a break. The best way to do it is to put your legs up and support them on the wall. Ideally, place a cushion under the lumbar and maintain that position for at least 15 minutes without doing anything else. Just feel how your body reacts by improving blood circulation after exercise.

Which Exercise Is Best Suited To Work Each Muscle In The Gym?

A guide with the most traditional devices of the training centres to work the different muscular portions. As it is not always easy to differentiate all the available bodybuilding machines, it is normal that on the first day more than an inexperienced one is disoriented in the gym before the variety of devices. This can lead to confusion about which will be most convenient according to the objective sought.

Oriented to the "novices", here is a detailed description of the main options in the training centres and the muscular portion that is worked with each one, in order to reach a complete training.

1. Extension Of Triceps In High Pulley

It is a primordial variant to isolate the triceps. During the performance, its long portion, the vast external and internal muscle, as well as the anconeus, are worked.

An extension of the elbows is made, taking the handle of the pulley down, without taking off the elbows of the sides of the body and only mobilising the forearm. You should exhale at the end of the movement and slowly return to the starting position.

2. Quadriceps Armchair

Leg extension machine is one of the most classic machines for working the lower limbs. The effort is centered on the quadriceps.  The more inclined the backrest of the appliance is, the more the anterior rectus is stretched, one of the portions of the muscle in question.

For the execution, it is important to respect that the knees are aligned with the articulation of the machine, while the back must be supported on the backrest. Then, to lift the weight by extending the knees, they should end up parallel to the floor.

3. Abductors In Machine

The adductor works in all its parts: major, middle, minor, pectineal and internal rectus, all muscles located on the inner side of the legs.

The correct way of execution is the following: the hands to the seat, supporting the lumbar area in the backrest, once the thighs are joined, the position must be held for a few seconds and slowly return to the initial position, without sudden movements and conserving all the way back your back well-supported on the machine.

4. Curl Biceps Scott

Arm exercise in which, as its name indicates, the main muscle worked is the biceps. It also demands the effort of the anterior brachial during the movement and, to a lesser extent, the long supinator and the pronator round are worked.

5. Static Rowing

It is an aerobic activity that also allows performing a very complete force work, involving both upper and lower limb muscles. Arms, back, shoulders, core, and legs are involved in the exercise. For example, it includes, among others, the quadriceps and tendons of the hamstrings, the deltoids and pectorals, the trapezius and the rhomboids and the iliopsoas or flexor muscles of the hips, plus the flexors of the fingers and muscles of the wrist.

For its execution, it is important to position the back, without arching the column excessively. It is also essential to always try to keep the elbows as close to the ribs as possible and maintain correct synchronisation between legs and arms when pushing.

At this point and as a complement to the upper train, a variant of pectorals can be included, working on the bench with barbell or dumbbells. In this case, for the execution will be essentially the separation of hands corresponding to the width of shoulders and lowers the bar to the chest.

6. Climber

Also called a step machine, it concentrates work in the lower train, especially in legs, buttocks and twins.

It is not a recommended option for beginners, but it is more useful for people with certain previous training who want to work those muscles while burning some calories.

7. Fixed Bicycle

While it does not offer the same benefits as running, the main advantage of the bicycle is that the joints do not suffer impact during the execution. As a variant, you can pedal stopped to tone your legs more. Obviously, they benefit from thighs, glutes, and calves, working also arms, shoulders, and abdominals.

It is very useful for people who are just starting to train, for older adults and for individuals with excess weight, because they can achieve a good increase in heart rate in a short time, in addition to the caloric expenditure made.

8. Tape

The most popular of all aerobic machines allow running or walking, simple activities to keep fit. Although it has the disadvantage that it can produce a high impact on the joints, generating damage by prolonging the routine over time.

At the margin of each exercise, a registered exercise professional Claudia Lescano, graduated in physical preparation and high performance, points out that the main thing is "not to kill oneself" at the first time: "The training process must be  adaptive and superior, always progressively, carefully and supervised by professionals, "he said.

He added: "When you go to the gym the first thing is to look for a coach or instructor to advise you on the correct use of the devices because as we all have different lengths of legs, arm or trunk, it is very important to adapt the position in which we find, otherwise injuries may appear."

Once the machine is adjusted, the professional determines the load -an assessment that will be subject to physical conditions, the inclination, the number of repetitions and series. "Then you should ask what the areas you want to work in are. And you should correct the time you inhale and exhale," Lescano concluded.