“After 40, not only does the body change and the tendency to gain weight increases, but our exercise and nutritional needs also change”, Dice Amalia Panea, expert journalist in wellness, fitness, and yoga teacher and author of Changing your life is easy when they tell you how. 15 steps to achieve it ‘
As this expert says, “It is now more important than ever to emphasize strength training to maintain our muscle mass, and with that our bone structure and sufficient calorie burning “ “In fact, your main concern, especially when you are starting to gain weight, is to take care of your muscles, as muscle requires a lot more energy, ie calories, than fat”If you are also on a diet, Amalia emphasizes the importance of strength training or muscle toning in order not to have a rebound effect.
“It’s also essential that the kind of exercise we do helps us disconnect mentally, that it assumes a ‘moment of pause’ in every way and, if possible, enjoyable “says Amalia. “Like many of you, I work many hours a day, write and teach yoga classes, and I have two small children, so my daily life can be very demanding physically and mentally”, he tells us ”. “In addition to walking, swimming and strength training, my ’emotional management therapy’ is yoga, a discipline that takes care of body, mind, heart and soul, spectacular for women “, Add.
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Exercise and diet are good for you
Besides exercising regularly and try to exercise in any way every day (if you have 30 minutes or an hour to watch TV, you should also walk, do stretching exercises or follow a yoga video at home) “, Amalia Panea also emphasizes the importance of caring “What we eat and how we eat it”According to this expert from 40 years You should try to ‘eat as cleanly as possible to take care of our hormones, that is, put processed foods aside and eat real foods that you can see, smell and taste’“What will immediately improve your diet is to increase your intake of fruits and vegetables, especially whole and raw,” he emphasizes.
“Something interesting too,” says Amalia. is to consider a light fast (with the advice of a better expert), for example 12-15 hours a day a week ““And not exactly thinking about losing weight, but about improving the functioning of your internal organs, especially the digestive system, increasing your energy levels and slowing down aging”As this expert explains, “along with exercise, fasting has been shown to be one of the tools that most affect the body’s recovery process.”
Amalia Panea
Four top exercises
Amalia Panea proposes four exercises that, when combined, form a complete workout that includes strength, endurance, cardio, flexibility, and joint and spinal mobility work. “You can do them all together as a complete workout, or you can choose one or two every day if it’s too much for you.”How many times a week? “Ideally you do this complete training 3-4 times a week; or an exercise every day “Amalia says.
Burpee
“This exercise will help you do a small HIIT-like workout because all the major muscles in the body work aerobically”In the video he proposes three options, “Choose the one you can actually do for 1 minute, rest and repeat two more times”, recommends.
Jump squat
“Squats are an essential exercise in any workout and ideal for us, who always want to strengthen legs and glutes”As you can see in the video, you can do them with or without a jump. “Do all the reps you can in a minute without jumping, rest and try the jump”
Aerobic shelf
“Another basic and perfect exercise to train the core and upper body”Amalia says. “On your knees, grab your biceps to measure the width of your shoulders, straighten your legs, align your body parallel to the floor, engage your core and push with your forearms to avoid slipping. When you are done, touch the neck alternately knees “Hold for a minute, rest, and repeat two more times. If it’s too much for you, just keep the plank on your knees.
Flexibility and mobility
With this short series of yoga poses, you stretch the muscles you trained in the previous exercises, you brake and relax your mind. “Both the twists and the ‘downward facing dog’ will also help you to stretch, mobilize and strengthen the spine”Do this sequence 1 to 3 times and when you are done, lie on your back and rest for a few minutes with your attention on your breathing.
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