What sports can you do at 30-35 years old to lose weight

After 30 years, a slowdown in metabolism begins, and a person begins to lose his former shape. Ugly fat deposits appear, the figure acquires an irregular shape due to extra pounds. But thirty years is not the end of life, and at this age it is easy to start shaping the body through exercise and sports.

Where to begin

Before starting any training, you should fulfill the following conditions:

1. Medical examination. By the age of thirty, some diseases are already making themselves felt. Some of them are chronically stretched since childhood, others are acquired in the process of life. Therefore, before deciding on any sports activities, it is worth getting advice from a treating specialist. Such a step will help you choose a sport that will not harm the body. At the same time, you should not be afraid of the prescribed tests or special medical procedures. Sport is a serious matter and under heavy loads the body can not withstand it.
2. Kind of sport. When choosing a sport for weight loss, you need to consider factors such as: time of training, place, duration of classes.This step will help you adjust your time for a comfortable visit to the gym. It is much better to practice calmly, without the thought that after training you need to run to an important business meeting.
3. Place of employment. There are quite a lot of gyms now, but depending on the choice of the type of sport, you need to find a place to practice. It is much better if the sports complex has individual locker rooms and showers. Especially if such an institution is located far from home.

The right choice of a sports group after 30 years is the key not only to a beautiful figure, but also a significant contribution to human health in the future.

Types of training

Modern sports complexes offer enough categories of sports to choose from. But you need to know what kind of training can give the best result. Among the large number of different trainings, the following areas can be distinguished:

• Cardio training - this type of exercise will not cause inconvenience to people with heart disease. It takes a long time to lose weight, but it's worth it. Such exercises will strengthen the body as a whole.
• Strength training - these classes are focused on the maximum return of strength. But the process of losing weight is much faster due to muscle growth. The figure acquires a beautiful relief without extra pounds.

In principle, any sport can be divided into these categories of training. And a good coach will always be happy to help in a similar situation.

Important! When choosing a form of training, always inform the coach about the state of health and the presence of any diseases. This will help develop an individual training program.

A motivational video about playing sports after 30 years:

swimming

A wonderful sport that can be done with the family. Swimming not only helps to lose weight and shape the figure, but also perfectly strengthens the immune system.Overcoming water resistance during physical exercises, a woman can not only get rid of cellulite, but also tighten sagging skin in problem areas. For a man, swimming will give inflated muscles and a constant tone.

Going to the pool 3 times a week and swimming for about an hour can help you lose up to 1000 calories, provided that the intensity of exercise is high.

• swimming is available to people with cardiac pathologies;
• you can start training without prior preparation;

• colds are possible in the winter season;
• to start training, you will need special accessories in the form of a swimsuit and a swimming cap;
• the presence of chlorine in the pool water.

Contraindications:

• Swimming is prohibited for people with allergies and those suffering from diseases of the respiratory system.

10 reasons to swim in the video:

Run

Jogging in the gym removes excess deposits in a short time. At the same time, this type of training makes it possible to think about something pleasant during class. To avoid discomfort, it is better to start with low speed values, constantly increasing them. Running is not about speed. Here the working factor is the intensity and time of training. For a half-hour session, on average, up to 500 calories are burned. When running, it is advisable to always carry a bottle of water with you to avoid dehydration.

Running is the cheapest sport. You just need to take care of comfortable shoes so that there are no problems with the ankle.

• it is not necessary to visit newfangled complexes, you can also exercise on the street near the house;
• free choice of training time;
• fast weight loss effect.

• a large load on the cardiovascular system;

Contraindications:

• running is not allowed for people with pathologies of the heart and lungs;
• you can not engage in this sport with thrombophlebitis and circulatory disorders.

Video about the physiology of running:

crossfit

CrossFit training program has good results in the fight against excess weight. Due to the targeted focus on problem areas of the body, this sport is most popular among girls. Although there are programs for any age and gender, there are CrossFit exercises even for pregnant women.

The main advantage of classes is the variety of exercises during training, and due to the effect on different muscle groups, the figure acquires a beautiful shape after a month of classes. CrossFit consists of elements of gymnastics, powerlifting, bodybuilding, athletics and weightlifting, so an unprepared person may not be ready for such loads right away. Such people should try not to take the maximum results, everything should be in moderation.

• crossfit exercises are aimed at a beautiful figure in general;
• the choice of equipment, technique and intensity is strictly individual;
• versatility.

• injuries, sprains and torn muscles are possible;
• heavy load on the cardiovascular system.

Contraindications:

• people with a sick heart, arthritis and muscle pathology should not be engaged in crossfit.

Aerobics

Aerobics - aerobic movements performed in a complex, to a certain musical rhythm, which sets and maintains the rhythm of exercises. The best weight loss results can be obtained at a high pace of training. Aerobics is also available at home, subject to a properly selected set of exercises.

There are enough different types of aerobics, where everyone can choose classes for themselves. The main and most popular types include:

• aerobics - step, a type of exercise using a platform that increases the load during climbing exercises;
• water aerobics performing exercises in the water. Due to the water resistance, there is an increase in the load, but the heart muscle does not suffer. This type of aerobics is suitable for women after childbirth and people of age;
• Veloaerobics is a great alternative to cycling in the winter season.

With a competent trainer, this type of training will easily prepare the figure for rest in 2022. There are a lot of types of aerobic programs and if you wish, you can always choose something for yourself.

• always a positive charge due to the saturation of body tissues with a large amount of oxygen;
• various types of activities;
• opportunity to practice at home.

• aerobics is not available for the hearing impaired.

Contraindications:

• aerobic training is prohibited in case of vascular and spinal diseases.

Cycling

Another sport that can be practiced after 30 years is cycling. Riding a bike or exercising on a machine is primarily focused on the overall loss of calories and the formation of the lower body. One workout lasts at least an hour. During this time, depending on the intensity, you can lose up to 700 calories. But for a lasting result, you need to practice every day.

Therefore, it makes more sense to buy your own bike than to go to the gym seven days a week. Cycling makes sense when combined with another type of exercise, such as aerobics or dancing.

• cycling is indicated if there are problems in the lower part of the figure;
• availability;
• own vehicle.

• during the winter season, classes can only take place in the gym;
• the impossibility of correcting the upper part of the figure.

Contraindications:

• Cycling is contraindicated for people with bone problems and diseases of the spine.

On the benefits of cycling in the video:

Dancing

If someone thinks that dancing after thirty years is impossible, then he is deeply mistaken. This hobby not only forms a beautiful posture and tightens the muscles of the whole body, but also gives a charge of good mood. Having actively spent time in a dance club, all in one day you can lose about 400 calories, and by doing it constantly, a tangible result will appear in a month. In addition, this type of activity gives grace and a deep sense of contentment.

The directions of dance clubs are very diverse and, if desired, you can choose the one that is most focused on correcting body imperfections. Oriental dances will help remove excess deposits from the abdomen and thighs, and fitness dance sections will replace a full aerobic workout.

• You can dance at any age;
• good mood after training;
• improving grace, posture and flexibility.

• You can also dance at home, but it is more effective to visit specialized institutions.

Contraindications:

• passion for dancing has no contraindications, subject to the correct choice of type and load.

Walking

The most “budget” sport is walking. Some fitness instructors even argue about the benefits of running versus walking. Walking 2 kilometers daily at an average speed per month, you can lose up to 8 kilograms.This is due to the fact that during hiking, the body is saturated with oxygen, and it is known to be the best fight against fat.

Of the medicinal species, you can try "Nordic walking." To do this, you need to purchase special sticks, they are sold in any sporting goods store. When practicing such walking, not only the legs, but also the upper body are involved in the process of work, which gives a distribution of calorie burning.

• classes can be started without a certain level of preparation;
• prevention of diseases of the vascular and cardiac systems;
• increased stamina and easy burning of excess weight.

• waste of time;

Contraindications:

• There are no contraindications to walking, but it is not worth overloading the body during exercise.

The benefits of walking in the video clip:

Conclusion

Whatever sport is chosen for weight loss, the main thing is to perform the exercises with desire and constancy. 1-2 workouts will not help improve the body for the rest of 2022, so the passion for sports should come into the everyday life of a person 3-4 times a week.

But at the same time, it is worth remembering the rules for obtaining a slim figure, here are some of them:

1. Diet. It is not advisable to limit yourself in food while visiting sports sections, because the body requires double energy. But you will have to reduce junk food, otherwise there will be no point in training.
2. Exercises. You do not need to continue training if shortness of breath and muscle pain appear, take a break and drink water. Moreover, if such sensations are repeated, be sure to inform the coach about them.
3. Time. Unfortunately, not many people can choose a convenient schedule for training. But if a person has high performance in the morning, then it is better to visit the gym in the morning, and vice versa, “owls” will get more benefit in the evening.
4. Clothing. A comfortable fit made of good fabric that does not restrict movement is a must for any workout, including shoes.
5. Equipment. Do not rush to purchase specialized equipment. It is quite possible to replace it with improvised means for the first time. Suddenly, the type of training is not suitable or you want to change the sport.

In any case, the thirty-year milestone is the time to start taking care of your health and body. The more attention is given to a healthy lifestyle, the later the changes associated with the aging of the body will appear. But what sport to choose for weight loss depends only on you!