What changes in the body after 40/Ervas that promote health

August 26, 2013 – 14:07

1) WHAT CHANGES IN BODY AFTER 40 YEARS

The reduction of estrogen levels in the female body after menopause leads to changes in body shape. The trend from this phase of life is gaining volume in the abdomen and lost in the hips and thighs.

The ratio of body fat and lean muscle mass and also changes, even in women who have maintained the same weight throughout life. While a young man of 25 with 58 pounds, for example, has 27% fat in the composition of its weight, the 50 year old woman and same weight will have 40% body fat.

Undoubtedly the lifestyle and diet are associated with these changes. Women who lead sedentary lives and eat more than they spend energy can feel changes in the shape and proportion of fat in the body in the early age of 40, ie well before the time of menopause.

The aerobic exercise and weight training can reverse this trend, and greatly improve the condition of women during and after menopause.

Vigorous activities such as running, gymnastics and weight lifting cause the muscle to exercise overload on the bone, which stimulates the process of bone reconstruction permanent our skeleton.

Exercise to strengthen the muscles of the body and bones.

Our skeleton consists of 206 bones. He is a living tissue and permanent reconstitution. Dynamics of bone remodeling, as we call this process depends on the collagen fibers (the same supporting tissues such as skin) and minerals that contain calcium.

Cells called osteoblasts and osteoclasts are the cause of the destruction process and bone turnover. The first form new bone tissue and the latter destroys the old.

Without this continuous rebuilding our skeleton would be subject to damage from fatigue at a young age. The sedentary life accelerates the loss of bone mass, which is inevitable from the menopause. In the first five years after the last menstruation women lose on average 1.4% of bone mass per year.

The female disadvantage in this area is large compared to men, because we have 25-30% less bone mass and lost 35% of compact bone and 50% of the spongy tissue throughout life. Men lose 12% and 16% of each, respectively.

EXERCISES

On foot, shin, with 1 kg weight in each hand and hip in place, the bottom facing the ground and not snub: away legs with toes pointing slightly outward and squat, and contracting the abdomen and perineum bringing the knees toward the toe of the feet. Repeat 20 times and as you exhale, blow the air. Standing, holding the back of a chair with both hands: with the feet close together get at your fingertips, going up and down touching the ground with the heel slightly. Repeat 20 times. At the end of each series the first and second repeat again. Then, the arms rotate forward and backward at the same time. Standing with the weights 1 kg in each hand, bend your arms and crouch bringing hands towards the shoulders and lift your knees and stretching arms back to the extended position. If it is difficult to associate the movements of legs and arms, making the first move with the weights and then crouch, or vice versa. Repeat 20 times. Standing with the weights 1 kg and arms straight, raise them about 45 degrees, avoiding rise much not to hurt the shoulders. Repeat 20 times.

Exercise and body weight

In the first months of physical activity weight changes little, because there is fat loss but also increases muscle mass. Weight reduction begins to occur after three months of regular activity, in general, when muscle mass stabilizes, especially if physical activity is associated with a balanced diet. Exercise stimulates various brain neurotransmitters and helps reduce appetite.

Source: www.velhosamigos.com.br

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