Good Lifestyle

"You live on the barbed wire and bug juice until you are 28, and there is no price to pay. After a certain point, you pay for everything." Jack Nicholson said that when he was 28 years old, and while he probably suffered a lot more wear than the rest of us in our twenties, he basically reason. About a decade or so in adulthood, a perfect storm begins to brew inside everyone. It is age. Hormones change. Muscle mass, bone density and flexibility decreases.Metabolism slows down. The cumulative effects of past injuries build, with stress. Simply put, at a certain point and for a variety of reasons, we do not bounce as we used it. The good news is that, replacing how you remained in shape - or you do not - in the past, you do not have to go to the seed. Here are five tips for the best ways to work after 30 years.

"As we reach 30, our body changes and it is important to prepare for this change," said Seth Santoro. Santoro, founder ofThe head of the way, recommendyoga as a hedge against the aging process. The benefits of yoga have been well documented: it increases flexibility, strengthens basic muscles, reduces stress, improves traffic (which also has potential sexual benefits) and can improve the quality of sleep. "Most people have sedentary jobs and have an oppression throughout their bodies, including hamstrings, hips, lower back - and even the chest and neck to sit in the office most of The day, "he says. "The inhabitants of this 30 to 45 year period are often in career mode and generally start families, get married, raising children and try to buy a house."

Santoro notes that stress can add to this muscular seal and can interrupt healthy sleep, increase cortisol and drop testosterone in men. He sees yoga as an excellent complement to weightlifting, because flexibility increases the strength of power and even muscular definition. "I suggest a minimum of two days a week for men and women, depending on the fitness goals," he says. Rather than taking the place of time in the gym, Santoro recommends you to take yoga classes on your day of rest or recovery.

Kids. Career goals. Financial and family responsibilities. If you have more than 30 years, it is likely that you do not have the time nor the desire to spend more time in the gym. Here is the thing about it: 30 is around the age that our metabolism begin to slow down. Unless we keep our fat burning machines - muscle - stimulated, that is to say. "High intensity strength training (Hist) is ideal for anyone at a short time and wants to stay skinny and strong," says Alvin Rodriguez, Hist Expert and Personal Trainer forExcavated Nutrition Strength Pilates.

Historical workouts, Rodriguez explains, are short-lived (30 minutes), with eight to ten resistance exercises done slowly (each representative lasts 8 to 15 seconds) until the correct form can no longer be maintained. . Rodriguez indicates that you start by the biggest muscles of the lower body, pits, hips and thighs, followed from the top of the body, lats, chest, shoulders and arms. Finish with basic movements, abdominals, oblique and lower back. He says to move from exercise to another with little rest, then from 48 to 72 hours of rest, recovery and growth. Remember: growing muscles are a slowdown in a slowdownmetabolism. "You will find this type of ultimate, but efficient and effective training," he says.

Many people become more sedentary in thirties because the effects of injury and impact have made the painful perspective. That's why swimming is an excellent workout for people who are starting to feel unworthy to no longer be in their twenties of 20 years. The fact that its impact is weak is only a reason why swimming is so large: it also builds endurance. A study by men and women who engaged in swimming training for 12 weeks showed that their maximum oxygen intake improved by 10% and that the volume of the arc (the amount of blood pumped with each beat of heart, which indicates the force of the organ) improved up to 18%. Move more oxygenated blood to the muscles will allow them to work more, work harder and grow. In another study, men who have completed an eight-week swimming program, had an average increase of 23.8% of triceps muscles!

Pull-ups require a lot of control, and they are very effective for the construction of muscles and strength in the top of the body - something that decreases as they get older. The pull-ups simultaneously engage the back, shoulders and arms and building these three large muscle areas, you will help keep your bumpy metabolism for years to come. "Another great thing about pull-ups is that they can be done in many different variations, which operate different muscles," says Jim White, an authorized dietitian and owner of Jim White Fitness & Nutrition Studios. It notes that broad-handled sweater-ups focus on Dorsi cuffs and latisimus rotators, closed pullovers work your lower slats and sneaky biceps adhesion. A bonus for this workout: Some sets of each type can be done quickly.

After starting Pilates exercises, many people report improvements in flexibility, traffic, posture and basic strength, as well as back pain, neck and joint pain.PilatesExplains Santoro, has similar advantages to yoga, although the exercises are rhythmic and have a greater component of resistance, which is ideal for toning these metabolism muscles. "You go through and pulling your own weight on Pilates reformer machines," he said, adding that you will burn more calories than in a regular yoga session.