After the age of 30, metabolism begins to slow down, muscles gradually decline, the body easily accumulates fat and loses firmness.
To maintain your figure and health, you need to follow the following 3 simple but effective training principles:
1. Warm up thoroughly (5 - 10 minutes)
Before starting any exercise, take some time to warm up your body. Can walk quickly, rotate the shoulders, hips, knees, etc. Warming up helps blood circulate better, increases flexibility and reduces the risk of injury by 30%.
However, do not warm up too long before exercising because it can temporarily reduce muscle strength.
2. Strength training at least twice a week
Exercises such as squats, push-ups, weightlifting or planks help maintain and increase muscle mass, thereby increasing metabolism and supporting weight control.
Regular strength training also helps fight aging and keep the body firm, especially in the abdomen, thighs and arms.
3. Combine cardio to increase efficiency
After strength training, you should spend at least 10 minutes on cardio like jogging, cycling, jumping rope or brisk walking.
Cardio helps increase endurance, improve cardiovascular function and support more effective fat burning.
