The right start to the day: morning exercises for men. Morning exercises for women (video)

In order for our body not to be sleepy and inhibited in the morning, especially if you are already over 40 years old, you should do light morning exercises. If you put aside all excuses and systematically devote time to this, then soon you will not be able to do it without early sports exercises. So what do you need to know in order to make morning exercises for someone over 40 easy and bring joy? And what kind of charge to do?

First you need to understand that morning exercises and morning training are two completely opposite activities! Charging is aimed at bringing the human body to a working state, improves mood and general tone, eliminates drowsiness and lethargy, which sometimes lasts up to 2-3 hours!

Spending an extra 10-15 minutes in the morning on the lungs, you can increase your efficiency and general condition of the body for the whole day. Also, the aging process, if you are over 40, will slow down, and your immunity will noticeably get stronger. To understand what exercises to do, you need to know that only those exercises that are aimed at mobility, flexibility and breathing are used in morning exercises. Absolutely excludes a large load and intensity. Also, it should not include endurance and strength exercises.

Morning exercises for someone over 40 are good because almost all the starting positions used in the exercises are sitting or lying down. Thus, even the laziest will be able to exercise in the morning without even getting out of bed! And so that morning exercises do not bring negative thoughts, program yourself from the evening.

Just before going to bed, imagine how you get up, do some exercises, how this will increase your mood and general condition of the body! And then it will not be so hard to get up in the morning, you will even be happy to do sports exercises in the early hours of the day! The brain itself will push you to do morning exercises.

Morning exercises for someone over 40

So what exercises to do in the morning? All morning exercises for those over 40 are based on one principle - wake up the body, start the main processes and in no case overwork it. To do this, you can use the following exercises:

• It is best to start morning exercises with walking or light jogging. It is necessary to warm up the body for subsequent exercises.
• In order to straighten the spine and improve the process of blood circulation in the joints of the shoulder girdle and the muscles of the arms, one should perform lifting on the toes, while raising the arms up and down, while not forgetting about proper breathing.
• In order for the movements to acquire grace and plasticity, do regular squats! Also, thanks to this exercise, known since childhood, the mobility of the leg joints will increase.
• Again for the spine, but now for its mobility and elasticity, tilt the torso back and forth and left and right. Exercise will also help to wake up the muscles of the body and give them flexibility and elasticity.
• You should also perform swing movements with your arms and legs to increase the tone of the muscles and joints of the legs and arms. Do the exercise with maximum amplitude!
• Run in place. Such an elementary exercise will help the body wake up faster and start all metabolic processes in the body.

To improve the effect, do morning exercises in the fresh air. If it is not possible to go to the nearest park, then use a balcony or loggia for this purpose! In extreme cases - just at the open window.

To exercise brought more joyful emotions, change exercises more often. Monotony is depressing, and by changing the morning program, you can avoid this. Use also simple dances to music, or aerobics. Most importantly, remember that in no case should you overload the body in the morning. Otherwise, instead of the desired awakening and good mood, fatigue will appear, which will interfere with the normal functioning of the body.

It is human nature to think about the future. Although I personally am still far from 40, but sometimes the question comes to mind: will I be able to work out in the gym after exchanging my fifth decade? And if so, what adjustments need to be made to your training program so that the gradually, but inevitably wearing out body does not burn out? Andrew Reed is a man who successfully goes in for sports despite all the horrors that prophesy for people who do not give up sports in time. He has some advice.

You can maintain the intensity of training by increasing the time between workouts

The widespread opinion that after 40 you need to quit sports was formed for a reason. Since the second half of the last century, doctors have been saying that it is dangerous to be friends with sports in the fifth decade. Too much stress on the heart. Simply put, after reaching this age, you can only humbly wait for old age and death.

Indeed, there are not many professional athletes over 40 in the world, but among this age group there are many examples of people successfully maintaining proper physical activity. There are those who begin to use hormonal drugs, but not everyone wants to follow this path.

An important realization for you may be the fact that at heart you are still young and the problem is only in your body. You wake up the next day after training, but now the effects of activity are stronger and longer. In this state, hard work out will no longer work, and the best solution would be to reduce the number of intense workouts to two or three per week. And the training itself should be more gentle. You simply won't be able to maintain the same routine because your body takes longer to recover.

Recovery

After every hard workout, regardless of age, the body needs to bounce back, recover. The main mechanisms here are food and sleep. Most people train either in the early morning before work or in the evening after work. In both cases, it is important to give the body material (food) for recovery after exercise. You won't die if you don't do this, but over time, a quality refueling of the body after training will give its bonuses.

There are thousands of studies that support the benefits of eating after exercise. Try to eat within 30 minutes of finishing class. Don't be afraid to include carbs in these meals as your body needs to replenish its energy stores.

As you get older, one of two things will happen to you: either you will realize that bad decisions do not lead you to anything good, and eating a fast food hamburger causes discomfort for several days, or you will come to the conclusion that cubes on your stomach are no longer so important. like a glass of wine and a delicious dinner. Only you can decide what is right for you, but to be successful in sports after 40, you will have to make a choice in favor of the first option much more often.

Time, food and sleep control

Food is gasoline for our body. The higher the quality of the fuel, the better the engine runs. Sleep is maintenance. Giving up enough sleep in favor of watching TV or staying up late affects you more than you might think. One of the problems here is work. Often, older people have quite serious positions, which require, among other things, to work overtime. And also children. Or work and kids.

Most people are completely incapable of managing their time. They waste it on non-essential things and spend too much time on TV instead of going to bed early.

Life is never perfect, and we often have to change our plans on the go (especially for those who have children), but making others respect your daily schedule is critical.

For example, all of Andrew's friends and acquaintances know for sure that they will not receive a response to their messages from him after 20:30. At this time, preparations are already underway for the next day. It may sound like an old man, but without proper sleep, you won't have the energy for an intense workout tomorrow. In order to have enough strength not only for training, but also for work, you need to sleep at least 8 hours.

Another important point: take a nap during the day. Although this sounds even more "old-fashioned", but for a person who continues to practice twice a day, this break is important. In total, Andrew sleeps 8 hours at night and 1 hour during the day.

Balance in training

Once nutrition and sleep are in order, you need to balance the intense and gentle periods in your training program.

Andrew's tough day includes a 70-minute cross-country run in the morning, as well as an evening workout (power cleanup and front squat), followed by a 60-minute interval workout.

The next morning you will feel very tired, which means that this day will be easy. In this case, “light” only means that the load on this day is less than on a heavy day.

The easy day program includes a 40-minute easy run, immediately followed by a snack and rest. Next comes strength training with an emphasis on the upper body. Evening activity is a calm swimming.

Now the division into heavy and easy days is more clear. Easy, calm running will refresh the body after a grueling cross-country run. The upper body workout isn't as hard and is clearly easier than the interval workout. Swimming gives the body a lighter aerobic workout, and cool water will soften the effects of intense exercise.

Outcome

Age is not a reason to quit intense training. It is only necessary to approach physical activity more thoughtfully. Pay extra attention to food and sleep for more effective recovery. Replace daily intense workouts with alternating hard and easy days. You can work out after 40 if you do it wisely.

Morning is perhaps the most difficult time of the day, when you wake up from a hated alarm clock and want to sleep for another 10 minutes, you pull yourself out of bed and think “Oh, gods, it’s morning again and you need to get up.” To start the morning on a positive note, you need to do exercises!

Yes Yes exactly. Yes, you want to sleep and laziness, and, in general, in the morning you look like a sleeping bear, which was awakened at the wrong time. But it is light morning exercises that will wake up the body and set the mood for the whole day.

A few morning routines

The body and brain can resist, but it needs to be. Wash your face and run to exercise. Believe me, after a few exercises, the body will begin to wake up, and the mind will clear up. Gradually, you will get used to doing exercises in the morning.

No need to starve yourself with an hour-long workout in the morning, so you won’t wake up, but will get even more tired. 15-20 minutes is quite a suitable duration.

In addition to general warm-up exercises, you can pay attention to problem areas. Do you want to keep your buttocks in order? So in the complex of morning exercises it is worth including squats and lunges. If you want to remove the stomach and cubes on the stomach, then abdominal exercises will help you.

The main thing in morning exercises is systematic, and even when you want to sleep, more than ever, you need to get up and do exercises. You will wake up, your body will be in order, and the pride that you got up and started exercising will just go through the roof.

A set of exercises for morning exercises.

Gymnastics is done from top to bottom, that is, we begin to knead the neck and arms to begin with and end with the feet.

Each exercise should be done 4-5 times in each direction.

1. Rotation of the shoulders forward and backward 5 times in each direction.
2. Working out the hands - clench your palm into a fist so as to hide your thumb in the fist. Extend your arms to your sides and rotate your hands 5 times in each direction.
3. Rotation in the elbow joints - straighten the hands, bend the elbows, rotate the elbow joints 4-5 times in one direction and the other.
4. Rotation of the shoulder joints - spread the sides to the sides parallel to the floor. Starting with a small amplitude, rotate your arms forward, drawing imaginary circles, gradually increasing the radius. When you reach the largest amplitude, start rotating your arms in the opposite direction, reducing the radius to the smallest.

Important: In this exercise, it is important that the arms are tense.

All exercises for the back will be done lying on the floor.

These exercises are enough to warm up the body. Then you can already include exercises for other muscle groups, for example,

Morning exercises for men are a set of sports activities, the implementation of which gives a boost of energy, provides an excellent mood for the whole day, helps to wake up faster and get involved in work.

Morning exercises are an essential element of a healthy lifestyle and the prevention of various diseases. Regular workouts at home stabilize the autonomic system, improve blood flow, reduce the risk of obesity, help strengthen the muscular corset, and have a positive effect on a man's sexual activity.

Classes are available to absolutely everyone, since they do not require an equipped room and special equipment. Doing exercises at home allows you to save time and money on visiting sports complexes.

Where to begin

Charging will benefit your health if you take morning exercises seriously and adopt a few basic rules:

1. Develop a set of exercises for the morning. In this case, it is necessary to take into account the individual characteristics of the organism.
2. Give the body time to adapt. 7-14 days will be enough to get used to the new daily routine. It is better to start an alarm clock half an hour earlier. This will allow you to study at a calm pace, without being distracted by thoughts about the lack of time.
3. Do not start exercising immediately after waking up. During sleep, metabolic processes in the body slow down, the volume of circulating blood decreases, and the rate of heartbeat decreases. You need to help your body wake up. To do this, lying in bed, you can take a few deep breaths and exhalations, stretch, massage your hands and feet.
4. Exercise regularly. Over time, morning exercises will become a healthy habit.
5. Exercise outdoors whenever possible. If the training takes place at home, you need to open the window and ventilate the room. The room should not be too cold or hot.
6. Perform exercises in comfortable clothing that does not restrict movement.
7. Gradually increase the intensity of your workouts.
8. Alternate exercises for different muscle groups. Classes will not be boring if you develop several complexes.

Basic complex of morning exercises

The morning gymnastics program is developed taking into account the physiological capabilities, the level of sports training, as well as the age of the man.

A sparing set of exercises is recommended for older men who have not previously been involved in sports. After 40 years, metabolic processes slow down, the risk of developing cardiovascular diseases increases, and the protective functions of the body weaken. Intense stress can cause a deterioration in health.

During the period of adaptation of the body to physical activity, it is necessary to perform morning exercises for 10-20 minutes, you can gradually increase the time to 20-30 minutes. It is important to apply the principle of load dissipation, that is, to consistently involve various muscle groups in the work.

Charging in the morning is a set of exercises that includes a warm-up, the main block of exercises and the final stage of training.

Warm-up exercises include:

• head tilts;
• brush rotation;
• circular movements of the shoulder joints;
• torso inclinations;
• swinging movements of the hands;
• rotation of the pelvis;
• circular movements of the feet.

All exercises from the warm-up complex are performed calmly. Breathing is through the nose. The number of repetitions does not exceed 15-20 times. Light exercises will help warm up the body and allow a smooth transition to the main complex.

The main block of morning exercises for men includes:

1. Squats (3 sets of 15 reps). The exercise engages the muscles of the legs, lower back, upper back and abdominals. Starting position - standing, feet shoulder-width apart. You need to squat so that the pelvis is below the knees, and the back remains straight. Heels should not come off the floor.
2. Push-ups (2 sets of 20 reps). Starting position - emphasis lying. It is necessary to bend the arms at the elbows, the torso should be parallel to the floor, after which, straining the body, slowly straighten the arms and return to the starting position. The back and legs should be in one line.
3. Side lunges (2-3 sets of 15 reps). Feet should be placed as wide as possible, arms extended forward. The back should be straight. Squats are alternately performed on one or the other leg. The toe of the straightened leg should be pointing up.
4. Classic lunges (2-3 sets of 15 reps). Starting position - standing, feet shoulder-width apart. Alternately, the legs are put forward. The back is straight, the stomach is drawn in.
5. Leg raises (2-3 sets of 10 times). Starting position - lying on your back. On exhalation, both legs rise, on inhalation, they return to their original position.
6. "Twisting" (3-4 sets of 10 repetitions) is a classic abdominal exercise. It is performed lying on your back. The hands are under the neck. Legs bent at the knees, feet pressed against the wall. As you exhale, the back bends so that the shoulders come off the floor. In this case, the lower back should be pressed closer to the floor. On inspiration, you need to return to the starting position.
7. "Plank" (2 sets of 1 minute) - an exercise during which the abdominal muscles, back, buttocks and thighs are included in the work. It is necessary to rest on the floor with your palms or elbows (more difficult option). The toes also rest on the floor. The body should form a straight line from the pelvis to the top of the head.

An excellent end to morning exercises will be a run in pleasant sunny weather.

Dumbbell gymnastics

Particular attention to the dumbbell gymnastics complex should be paid to men over 40 years old. With age, testosterone production decreases, which leads to a decrease in muscle tone and rapid weight gain. Exercise in the morning for older men is aimed at normalizing hormonal levels and strengthening overall health.

Before doing exercises with dumbbells, you need to do a warm-up.

The main block of dumbbell gymnastics includes:

1. Squats with dumbbells on the shoulders. 5 sets of 10-12 repetitions.
2. Lunges with dumbbells. 3 sets of 5-10 repetitions in different directions.
3. Tilts to the side. 4 sets of 5-10 repetitions.
4. Toe raises. 3 sets of 10-15 repetitions.
5. Incline dumbbell row. 3 sets of 5-10 repetitions.
6. Press from the chest. 4 sets of 5-10 repetitions.
7. Mahi dumbbells to the sides in an inclination. 3 sets of 10-12 repetitions.

The final stage of gymnastics involves the restoration of calm breathing.

Important! Morning exercises should not be turned into a full-fledged workout aimed at building muscle mass and burning excess fat.

A well-chosen set of exercises is the key to good health and excellent physical shape.

All ladies of age are well aware that after forty years the female body, figure, undergo changes. And often not for the better. Years bring their adjustments. Slowdown of the metabolic process, hormonal changes, "jamming" of problems, a sedentary lifestyle, poor nutrition are the reason for this. The energy complex of exercises for women after 40 does not take much time. Doing it daily while standing, lying or sitting, a woman is transformed and acquires a new vitality. She is in a good mood. Therefore, gymnastics should not be underestimated. Regular exercise for 40 years is the second youth for women who want to noticeably improve their well-being and change their appearance. They are the best medicine for weight loss at this age.

Why do girls need exercise after forty years

The purpose of physical activity:

• maintaining muscle and joint tone;
• strengthening the nervous system;
• activation of metabolic processes;
• reducing the risk of deposition of fat cells;
• constant weight control;
• normalization of the digestive system;
• slowing down the aging process;
• normal content of blood pressure;
• normalization of blood sugar levels;
• reducing the risk of diseases of the cardiovascular system;
• prevention of breast cancer and other types of oncology;
• fight against the first signs of osteoporosis.

To minimize and localize these troubles, to maintain, maintain an adequate state of weight under constant control, it is necessary to do gymnastics.

Preparing for classes

If for twenty-year-old girls physical exercises are not of particular importance, then for a lady after 40 years old this is an opportunity to significantly improve her health, feel a surge of vitality. A well-chosen set of energy exercises for women over 40 is a good alternative to expensive drugs and medical bills. In addition, numerous studies prove that the level of mood and mental performance directly depends on the motor load. For ladies after forty years of age, a daily portion of exercise is an indispensable tool for losing weight.

Classes should be carried out daily from 15 to 30 minutes. It is necessary to perform power loads, aerobic elements, jogging in a well-ventilated room no later than half an hour before meals. It is necessary to start the program of physical activity gradually, without overloading the unadapted organism.
It's important to know! The first is to reduce muscle tone in the pelvic girdle, which is often the cause of many female diseases. The systematic implementation of gymnastic exercises will help ladies after forty years to easily survive such an unpleasant moment.

Complex gymnastics

All exercises after 40 years for women help to strengthen the performance of the joints and the muscular system of a certain part of the body. We offer the TOP of the most effective.

Joint mobility:

• We raise our hands up parallel to the body - inhale, fix the position for 10-15 seconds, lower it - exhale. Feet should be shoulder width apart.
• Circular head movements. We do 15 times to the right side, the same to the other.
• We keep our hands on the belt. Circular movements of the shoulder joints throughout the entire possible amplitude. 15 times forward, the same back.
• Amplitude movements of the upper body.
• Tilts forward and backward. Alternately 10-15 times. When leaning forward, we reach the floor with our fingers.
• Mill. Mentally draw circles with straight arms back and forth.

For the muscle mass of the legs

• Side squats and transfer of body weight alternately to the left and right legs, which are widely spaced.
• Lunges forward. We take the largest possible step forward alternately with the right and left legs. The back should be straight, do not lean forward. The effectiveness of gymnastics will give dumbbells.
• Traditional squat with arms extended forward.
• Holding on to the edge of the table or the back of a chair, we alternately swing our legs back. The exercise requires a slight bend in the back.
• The leg rests on the back of a chair or the edge of a table. We perform the lowest possible slopes with touching the toes with our hands. It is advisable to approach the forehead to the knee.
• Lean against the wall with one hand. The second we take ourselves by the ankle joint. Pull the heel of each leg to the buttock as much as possible.

All exercises are repeated 10 to 15 times.

Strengthening the muscles of the hands

This set of exercises for women over 40 gives a significant result due to the use of an additional load - dumbbells.

• The starting position, as required by many exercises, is legs at shoulder level. Hands are raised up. We alternately bend them at the elbows and wind them up behind the head, touching the right and left shoulders in turn with each hand.
• Sit on a chair. We lower our arms with dumbbells down along the body. Bending your arms at the elbows, we touch the shoulder joints with dumbbells. The back should remain in a fixed state.
• We put our feet shoulder-width apart. Raises slowly the dumbbells on outstretched arms to the line of the shoulders. We hold the position for the maximum amount of time. Then, just as slowly, we lower our hands to the starting position.

Muscular elasticity of the arms:

• We close our hands in the lock behind the back. The maximum lifting them up with springy movements. The back should arch slightly.
• Hands think up. We start the right one by the cervical vertebrae, with the left we take the elbow joint of the right and with pushing movements we lower the right hand so that the fingers touch the shoulder blades.

Increased mobility of the spine and back muscles

• Holding on to the back of the chair with outstretched arms, perform springy forward bends. Keep your back straight.
• Lie on your stomach, arms forward, bend in the spine. At the same time, we raise the arms and legs as high as possible above the floor level at the same time.
• Sit on the floor, hands up. We make forward bends, touching the toes with the brushes. As an exercise option, spread your legs to the maximum to the sides. Do alternate inclinations to the right and left legs.
• Lie on your stomach, hands touch the floor at the level of the shoulder joints. Slowly straighten our arms, raise the body and bend in the spine.
• We take the lotus position. We lean towards the floor as much as possible, stretching our arms forward.

Strengthening the abdominal muscles

• Traditional scissors and a bicycle are performed lying on your back. It is advisable to keep your hands behind your head.
• Lying on the floor, fix the feet. We wind our hands behind the head and raise the body of the body 90 degrees in relation to the legs.

It is important to add walking and sprinting in place to the complex of energy gymnastics. This will help develop the mobility of the joints, protect the bones from weakening.

Losing weight

All these exercises contribute to weight loss, as they strengthen muscle tissue that can burn fat cells. It is important that weight loss exercises for a 40-year-old woman include strength gymnastics and aerobic exercise. Many will say that aerobics is for young girls. They are mistaken, years here have no meaning. Performing intense dance and physical movements leads to an increase in heart rate, and this, in turn, is an indispensable condition for the active process of burning body fat. Only in this way can you create the most favorable conditions for losing weight at home.

Exercise for 40 years is a panacea for women from many diseases. It is not for nothing that medicine considers physical activity one of the main preventive methods of getting rid of pathological processes in the body.

A slender figure aged over ... is a sign of beauty, excellent health, the merit and success of every woman. Youthfulness and excellent physical shape are the result of hard work on yourself. And the right set of exercises for women after 40 years is the key to its success. Practice in a good mood for your pleasure and remember, life is just beginning!