Running for Over 40
Running is a perfect vigorous, intense aerobic exercise for healthy individuals since it gets your heart pumping, which can decrease your danger of cardiovascular disease, as indicated by the Centers for Disease Control and Prevention. It can also help to control your weight, reinforce your body and enhance your overall physical and mental health. Before starting a running plan, there are a few things to consider, for example, how regularly you ought to run, to what extent to run, how quick to go and where will do your running. While running outside can be enjoyable, it’s not possible, particularly during awful weather. That is the reason a few people do their running on a treadmill at home or the gym.
Running is an incredibly mainstream aerobic exercise that gives numerous medical and heath advantages. Numerous women over the age of 40 can securely start a running program. Running makes you stronger, healthier and fit. But if you are not physically active and fit then you must get your doctor’s approval before starting a running program.
As reported by the Centers for Disease Control and Prevention, women who are more than 40 years old need to participate in at least 75 minutes of vigorously intense cardiovascular exercise, for example, running, every week. A woman should couple her running program with a two or three days of strength training every week to increase muscle strength and develop and improve bone density.
Women which are over 40 extract many advantages from running. For example, running consumes more calories, which can bring about weight loss. But specialist and experts consider that the benefits of running go further than just the weight loss. Running declines your risk for creating hypertension, diabetes, heart disease and other life-endangering illness, for example, cancer. This intense aerobic exercise increases your endurance and strengthens your muscles and bones, which helps to prevent osteoporosis, a major concern for women as they age.
If you are new to running, begin slowly. The first couple of weeks you should exchange amongst running and walking. For instance, keep running for 2 minutes and walk for 1 minute. Keep swapping between the two for 20 minutes. As you increase your endurance levels, increase the amount of time you run, and decrease the amount of time you walk. Your goal should be to keep running for 30 minutes without walking. Before every exercise session you should warm up for 10 minutes with light aerobic activity, for example, walking. Walk to cool down for 5 to 10 minutes, with 10 minutes of light stretching, just after your run.
Before you begin your running program, counsel with a doctor. Your doctor may lead tests to evaluate your present condition of fitness. Such tests may incorporate a stress test, bone thickness test, and blood tests. After seeing the results of the recommended tests, your doctor can help you build up a workout plan that is appropriate for you.