Expert recommends the most appropriate training and healthy habits for each age group to add to your Summer 2025 plan
As the end of the year approaches, many begin to plan holidays at the beach or in places with a swimming pool and, with that, comes the Summer project. Health and body topics are on the rise, and many people are starting to pay more attention to their diet and exercise routine.
However, the Summer Project should not just be about aesthetics, but Health. According to data from the Ministry of Health, a significant part of the Brazilian population is overweight. In 2020, approximately 60% of adults were considered overweight and 25% were obese. And this can bring a host of health complications.
It is therefore interesting to do physical activity and adopt healthy habits, not only in this period but always. Mônica Marques, Technical Director of Cia Athletica, has indicated some workouts that can bring improvements to the physique until summer 2025 and what type of exercise is best for each age.
I wait:
Cardio training
Aerobic exercises, such as walking, running, swimming and cycling, are excellent for losing body fat. They increase heart rate and breathing, stimulating metabolism and calorie consumption.
HIIT training
High-intensity interval training, or High-Intensity Interval Training (HIIT) in English, is a great option for burning fat quickly and efficiently. After all, this type of training modality alternates short periods of intense activity with recovery intervals.
The exercises performed require greater energy expenditure, which means you burn more calories in less time. Additionally, the increased metabolism can last for hours after your HIIT training session, due to the effect of excessive oxygen consumption after exercise.
Bodybuilding
Classic weight training, whether with free weights or gym equipment, is ideal for preserving or increasing muscle mass while losing weight. After all, those who start losing weight often end up unintentionally losing muscle as well, which also reduces their basal metabolic rate, reducing weight loss after a while.
Sport by age: what is recommended and healthy for the Summer 2025 Project?
Mônica Marques below indicates times and types of activities by age group. Check:
- from 5 to 7 years: Children and adolescents should get 60 minutes of aerobic activity, mostly moderate or vigorous, during the week.
- from 18 to 64 years: adults need to practice aerobic physical activity weekly. Moderate, 150 to 300 minutes. For more benefits, more than 300 minutes. Intense, 75 to 150 minutes. For additional benefits, more than 150 minutes. It is also recommended to practice weight training at least 2 days a week.
- 65+: Older adults should perform aerobic activities weekly. Moderate, 150 to 300 minutes. For more benefits, more than 300 minutes. Intense, 75 to 150 minutes. For additional benefits, more than 150 minutes. Additionally, older adults should also perform muscle-strengthening exercises 2 days a week or more. Another recommendation is to perform moderate intensity activities that contribute to balance and strength at least 3 days a week.
Finally, in addition to physical exercise, the specialist also recommends healthy habits, such as good nutrition, an ideal amount of sleep and hydration.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
