Yuav ua li cas puag qoj ib ce tom qab 50


Yuav ua li cas puag qoj ib ce tom qab 50

“Rau cov neeg feem coob uas tshaj 50 xyoo, yog koj nug lawv: ‘Lub sijhawm kawg koj tau ua ib qho kev tawm dag zog ua dabtsi?’ Tam sim no lawv tau mus txog lub sijhawm ib nrab xyoo dhau los, lawv pom tau tias nws tseem ceeb tshaj qhov yuav tau pib ua haujlwm ntawm lawv txoj kev noj qab haus huv, “said Chris Hall, tus tsim ntawm Hall Personal Training.

Peb txhua tus paub peb lub cev hloov zuj zus thaum peb laus zuj zus, nrog qhov kev sib deev tso tawm tsawg zuj zus tuaj ua rau cov rog hauv lub cev nce qeeb, ua kom cov metabolism hauv lub cev ploj mus, thiab plam ntawm cov leeg nqaij uas niaj hnub ua rau ‘kis nruab nrab. Thiab nws tsis yog hais txog qhov koj pom hauv daim iav, lossis nws kaw ntom nti ua li cas rau koj lub ris ntev pib hnov. Ua kom haum tseem muaj qhov cuam tshuam zoo rau koj lub siab, pob txha, kev txawj ntse thiab lub siab lub ntsws, thiab kev noj qab haus huv tag nrho.

“Kev qhia tawm tsam (kev tawm dag zog uas ua rau lub zog muaj zog) yog qhov muaj txiaj ntsig zoo rau ib tug neeg laus dua 50, raws li nws tau qhia tias nce pob txha ceev, thiab txawm tias qee qhov teeb meem nres tus txha nqaj qaum los ntawm kev txhawb kom tsim pob txha tshiab,” Chris piav qhia Cov.

“Tsis tsuas yog qhov ntawd, tab sis yog tias peb pib siv peb cov leeg thiab them se tsawg thiab ntau zaus, peb lub cev yuav ua rau qeeb ntawm cov nqaij ntshiv nqaij tsis zoo thiab txawm pib tsim cov nqaij tshiab. Qhov no yog txhua qhov tseem ceeb rau kev tiv thaiv cov rog lub cev, tiv thaiv ib qho ntxiv. qhov hnyav nce, thiab tseem yog npaj rau kev noj qab haus huv hnub nyoog laus dua, “nws hais ntxiv.

Qhov no tseem ceeb tshwj xeeb thaum koj dhau lub hnub nyoog so haujlwm, vim hais tias qhov kev ua kom lub cev muaj zog zoo tuaj yeem pab tiv thaiv kom tsis txhob poob lub neej tom qab. Yog tias koj hnub nyoog tshaj 65 xyoos, Pej Xeem Kev Noj Qab Haus Huv Hauv Tebchaws Askiv (PHE) pom zoo ua kev qhia ua kom muaj zog uas ua haujlwm txhua qhov koj cov leeg mob ua haujlwm tsawg kawg ob hnub hauv ib asthiv Lub camaraderie ntawm pab pawg tawm dag zog kuj yog qhov zoo rau kev ua kom muaj kev kho siab nyob ntawm bay, thiab tuaj yeem muab cov kev sib txuas ntawm kev sib raug zoo rau koj cov xyoo tom qab ua haujlwm.

Tau txais kev mob siab

Ntawm chav kawm, nws yog txhua yam zoo paub vim li cas koj yuav tsum tau qoj ib ce ntau dua – tab sis ua li cas koj tiag tau tawm muaj thiab txhawb koj tus kheej kom ua nws? Ua ntej, nco ntsoov tias nws yeej tsis tau lig rau qhov muaj mob txaus txog koj txoj kev noj qab haus huv. Kev qoj ib ce yuav zoo li yuav npau taws tom qab ntau xyoo dhau los, tab sis nws tsis tas yuav. Tus yuam sij tab tom pib qeeb zuj zus, thiab nrhiav cov haujlwm uas ua haujlwm rau koj.

“Koj tsis tas yuav tawm mus thiab khiav marathon tam sim ntawd!” hais tias Sheffield-based tus kws qhia ntawv tus kheej Lucy Locket. “Ib txoj hauv kev zoo pib yog los ntawm kev sib txuas ntxiv ntawm kev taug kev, taug kev, caij tsheb kauj vab lossis ua luam dej. Yam koj xaiv, nws yog qhov tseem ceeb xav ntxiv dag zog, yoog raws, aerobics thiab sib npaug rau koj lub neej.”

Chris pom zoo pib nrog ob rau peb 30 feeb ib ce muaj zog hauv ib as thiv, tsim plaub los tsib ntu ib lim piam ntawm tib lub caij nyoog. Nws hais tias “Qhov zaus ntawm koj qhov kev cob qhia yog qhov tseem ceeb tshaj li lub sijhawm thaum koj pib,” nws hais. “Thaum koj paub ntxiv txog koj lub cev kam thiab ua kom rov zoo, koj tuaj yeem ua tau zoo dua thiab pib ua kom tawm dag zog ntau ntxiv rau hauv koj cov kev ua hauv lub limtiam.”

Lub zog Fabkis txoj kev taug

53-xyoo-laus Fran Evans, leej twg Instagrams nws txoj kev tawm dag zog @ fitnesafter50, hais tias nws tau pib tsis haum ob xyoos dhau los thiab yeej tsis tig saib rov qab. “Kuv tau poob ntau lub pob zeb, Kuv tam sim no khiav 5Ks, ceg nias 422 phaus, thiab mus rau ntau chav kawm ib lub lim tiam ntawm kuv qhov chaw dhia ua si hauv zos,” nws hais.

Fran tau hais ntxiv tias “Kev ua kom haum txaus tau hloov kuv lub neej kiag li,” Fran tau hais ntxiv. “Kuv noj qab nyob zoo, sab hauv thiab tawm; tag nrho ntawm lub zog thiab txaus siab; thiab muaj lub vajvoog zoo heev ntawm cov phooj ywg uas kuv tau ntsib los ntawm kev tawm dag zog. Kuv muaj ntshav siab, ntshav tawm zoo, thiab muaj hnub no kuv tuaj yeem ua tau zoo dua hauv chav kawm. kuv cov hluas dua! Kuv zoo siab ci ntsa iab, thiab xav tias kuv tau ua tiav ntau yam nrog kev txhawb nqa. “

Rau Fran, nws yog nws qhov kev tawm dag zog hauv lub chaw ua si hauv lub nroog uas yog qhov tseeb tau ua rau nws lub cev qoj ib ce, thiab tus Couch txog 5K hom phiaj tau txais nws mus ua haujlwm tsuas yog dhau ib xyoos dhau los. Tam sim no nws tau koom nrog Kev Khiav Txhua Hnub (R.E.D.) Lub Ib Hlis, koom nrog koom tes nrog kev siab hlub mob hlwb, thiab tau kos npe los ua Tough Mudder tom qab xyoo no nrog pab pawg ntawm cov poj niam los ntawm nws qhov chaw ua si.

“Kuv cov lus qhia tsuas yog mus rau nws,” nws hais. “Sim ntau yam, mus deb, ua yam koj nyiam thaum koj pom nws, thiab tsis txhob ntshai, vim koj lub hnub nyoog tsuas sau tus lej xwb. Tsis txhob cia nws tuav koj lossis tsis xav tias koj ua tsis tau . “

Dab tsi yuav tsum paub txog

Txawm hais tias koj nyiam ua qee qhov kev tawm dag zog hauv chav kawm hauv cheeb tsam, lossis rov txheeb dua koj txoj kev nyiam caij tsheb kauj vab, nco ntsoov paub txog koj lub cev thiab nws cov kev txwv, thiab tsim kom maj mam thiab khov kho ntawm koj lub hom phiaj.

“Tsis txhob pib ua tej yam nyuaj nyuaj. Yog hais tias kev tawm dag zog tshiab rau koj, yooj yim koj tus kheej rau nws maj mam thiab tsis txhob ua dhau. Sim pib nrog qee yam koj xis nyiam thiab tom qab ntawd maj mam thawb koj tawm ntawm koj qhov chaw xis – tej zaum Kev kawm ua kom tawm dag zog, lossis kev cob qhia nrog phooj ywg, “Lucy pom zoo. Nco ntsoov thiab, nws hais ntxiv tias, “tsis muaj leej twg saib koj vim lawv txhawj xeeb heev lawv tus kheej tau ua tsis yog lawm.”

Yog tias koj txhawj xeeb txog koj cov pob qij txha thiab kev txav mus taus, Chris qhia kom pib ua qee yam qoj ib ce, xws li siv cov hlua khawm tawm tsam es tsis ua kev tawm dag lub cev, lossis mus ua luam dej rau koj cov kev mob plawv.

Thaum kawg, tsis txhob hnov ​​qab txog qhov tseem ceeb ntawm dab tsi koj tau tso rau hauv koj lub cev los txhawb roj koj lub xeev tshiab. Chris hais tias “Cov neeg laus feem ntau yuav tsum muaj protein ntau dua li cov hluas, kom pab rov qab los ntawm kev tawm dag zog thiab txwv cov leeg tsis muaj peev xwm,” Chris hais. Ua kom lub cev yuag yuag, nrog kev qhia txog cov protein tsis zoo xws li nqaij qaib, ntses, taum thiab taum pauv, thiab xyuas kom koj tau haus dej kom txaus kom koj hydrated.

Lub hnub nyoog UK muaj cov chav qhia tawm hws zoo thoob plaws hauv lub tebchaws, tsom rau cov uas muaj hnub nyoog dhau los. Xav paub ntxiv nyob ntawm no.

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