Fitness program after 40 years
Fitness program after 40 years
Keeping fit after 40 years can be a challenge as the body changes and reminds you of your age. It is therefore more important than ever to adopt a fitness regime that suits you, that will adapt to this stage of your life and that will allow you to live long and healthy. Follow this fitness program that balances effort and recovery time appropriate to counteract the effects of aging.
Do physical activity:
As your metabolism slows down and your body's ability to store fat increases, aging presents other challenges: heart disease, bad cholesterol, muscle and joint pain, increased risk of cancer, and for women , bone loss after menopause.
There is no quick fix to cure all the ills of aging. But a smart fitness program can put the odds on your side.
Relieve your joints:
With age, the connective tissue of the joints loses its elasticity, which increases the risk of joint injuries. Of course, every body is different, but it would be wise to replace high-impact exercises, such as jogging or aerobic exercise, with low-impact exercises: swimming, walking, cycling, yoga, Pilates or elliptical.
Care before and after training:
Appropriate warm-up and cool-down exercises are always important during training but even more so after 40 years. Warm-up exercises circulate blood to the muscles, increase joint flexibility and range of motion, and mentally prepare you for work.
Start with easy aerobic gymnastics before going on to intense aerobic gymnastics. Lift light weights before trying to lift heavy weights.
The stretching exercises are done after your fitness session to maintain flexibility and stretch your muscles that contract during fitness efforts.
Give yourself time:
You will need more time between weight training and other exercises to regain your strength and breath. Proper rest will allow you to continue longer and reduce your risk of injury.
A well thought out plan:
Do not limit yourself to one type of exercise. Your heart should stay healthy, but remember the other effects of aging, such as reduced muscle, tendon and bones, and balance problems.
A well-thought-out fitness program should include cardiovascular and strength training, flexibility routines, and balance building exercises.
Get the right advice:
If you have been sedentary for a long time, do not just go to the gym and push your limits.
Start by consulting your doctor for medical clearance. Then, consult a fitness professional, such as a personal trainer, to assess your fitness level, set goals and develop a plan. Make sure you the fitness plan is reasonable. Respect it. The best is to exercise regularly rather than brief intense sessions of activity that you undertake to relieve your conscience.
If fitness becomes an important part of your life in your forties, it will be easy to stay in shape after 50 years.
