40s manufa motsi

Wadatacce

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ga lafiyar ku

Lokacin da mata da yawa suka faɗo daga motar motsa jiki shine ainihin lokacin da ya fi mahimmanci zama a cikin jirgin. Shekaru 40 shine lokacin da yawancin mu suka fara fuskantar juzu'i na hormonal wanda ke gaban menopause. Wannan faduwar-kashe a hankali a cikin isrogen yana nufin raguwar metabolism, don haka yana da wahala a ƙone adadin kuzari fiye da yadda yake a da. Kamar dai hakan bai isa ba, bincike ya nuna cewa kitse yana sauka a tsakiyar mace a cikin sauri a yanzu.

Abin godiya, akwai makamin sirri: ƙarfi. Pamela Peeke, MD, MPH, mataimakiyar farfesa na likitanci a Jami'ar Maryland, Baltimore, kuma marubucin Yaki Fat Bayan Arba'in (Viking, 2001). Kuma kar a manta da horon ƙarfi, wanda ke ƙara ƙarfin ƙashi, yana adana nauyin jiki mara nauyi kuma yana haɓaka tsoka ta yadda zaku iya yin ƙarfi ta cikin zaman ku na zuciya.

karin cardio

Yi wani abu mai aiki a kowace rana, kamar tafiya na mintuna 10 zuwa 15, ban da kwanakin 3-5 na cardio na mako-mako. Ƙayyade ayyukan tsalle-tsalle da bugawa idan haɗin gwiwarku suna da ciwo ko ciwo. Sau ɗaya ko sau biyu a mako sun haɗa da motsa jiki na tazara.

me manufa motsa aiki

Waɗannan motsi suna nuna mahimman matsalolin matsala ga mata a cikin 40s: tsokoki da ke ƙarƙashin wuyan kafada da waɗanda ke daidaita kwatangwalo da ƙashin ƙugu.

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