Sports activities - this is cheerfulness, health, fit figure. However, if you are over forty, serious physical exertion must be treated with extreme caution, otherwise they can lead to completely opposite results, - says the head of the Moscow fitness center "Frau-class" Svetlana L. KRUZHALINA.

- How can a woman know - will it go to the gym for good or for harm?.

- Fifteen-twenty-minute daily gymnastics with smooth, slow movements will not hurt at any age. And here, before proceeding to longer and more active sports activities, women of forty years of age and older need to consult doctors. In some fitness centers, as, for example, in our, doctors are taking the medicine - it allows the woman not to waste time on circumvention of doctors, not to be in queues at the polyclinic. If in the club where you intend to engage, there is no such service, then you will have to visit a gynecologist, an endocrinologist, a mammologist, a physiotherapist, an oncologist and a vertebrologist.

None of these specialists have banned serious physical activity? So, you can go to a sports club - just take with you the written recommendations of doctors or a medical card. This information will be needed by the instructors - it's only with their consideration that you can pick up that kind of exercise that does not hurt your health.

- For a no longer young woman, it is probably especially important to find a good fitness center. How to do it?.

- Of course, at any age it is better to attend an upscale sports center. But if a young person's blemish lacks a qualified instructor and can not be affected, then the woman of the age, he is likely to cause serious harm.

"Do you want to do shaping? You are welcome. Aerobic? No problems". If in the fitness center you were talked about like this, this institution does not suit you. In a solid sports club, the type of workload should be determined by the instructor and only on the basis of medical recommendations. For example, if a woman has knee joints, she will probably be advised to do stretching - slow muscle stretching exercises. If there is varicose veins. A professional instructor in accordance with your biorhythms will determine the hours of classes - in the morning, in the evening or in the afternoon. Calculates how to increase the load. Make a scheme of classes - one, two or three a week. Plus, in our fitness center, a dietitian will give recommendations on healthy eating.

- What sensations during training or after it should alert a woman?.

- In case of any deterioration in your state of health - dizziness, weakness, chest pain - immediately stop the session and inform the instructor about your ailment. When they returned home after training, the recent physical exertion should be reminiscent of mild fatigue. If you feel broken, nausea or insomnia, before the next session, tell your instructor.

Caution is needed. But this does not mean that the training should be given to you very simply - otherwise there will be no sense from them. It is easier to transfer loads, if the program of classes is designed to take into account your psychotype. With the help of special tests in our club will establish, sanguine you or choleric. Details will be asked about how you like to practice - in a group or one-on-one with an instructor, and if you are listening to music, which one.

- Over the years, the number of problems with the figure is increasing. Can not a young woman expect that in a fitness class she will be helped to become slimmer?.

- Necessary measurements and your wishes in terms of what you would like to change in your figure - these data are necessarily taken into account when developing a training program.

For women after forty are very relevant exercises for the chest and shoulder girdle. Here are some exercises:.

Stand up, feet are shoulder-width apart, arms bent at the elbows, palms, like in prayer, folded in front of the chest. With all the power of the palm press on the palm 20 times, then break for 5 seconds and again 20 clicks. Then raise our hands so that they are at eye level, and repeat the exercise. Then we put our hands behind our heads, fold our palms with our fingers down and do 40 presses.

Exercise is performed with dumbbells weighing 0.5 kg. Legs shoulder width apart, knees slightly bent. We raise our hands 40 times, while the palms with dumbbells should be turned upwards. Now hands to the elbows, press against the body. Keeping this position, raise and lower the dumbbells, straightening and bending your arms in the elbows, 40 times.

In conclusion, I would like to say: beauty is and is health. And if in the sports club everything is done for your well-being - then improvements in appearance will not keep you waiting for medicus. En.

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