Age should not be a problem when it comes to fitness.
You are not what your ID says, a number does not define your health, or your physical fitness.
As you age, your body changes. As the years go by, you become wiser, but you must be aware that exercising at twenty is not the same as forty. Training in the gym can be challenging, so you need to adjust a few things to avoid injuries.
If you go to the gym, experts recommend you do this 5 times a week, to avoid full body workouts. It is better to train each muscle group day by day to avoid injuries, as full body workouts are very taxing to the body
Here are Fitness Tips For Men Over 40:
Exercise
According to a recent study resistance training improves bone density, resulting in fewer accidents and injuries.
Now, the best type of training for men over 40 is weight lifting or any type of resistance training. When we train our muscles, not only are we fighting against Sarcopenia and preserving muscle, but we are also improving our metabolism which slows down as time goes by.
Your week could look like this:
● Monday: Quads and Calves
● Tuesday: Shoulders, Triceps and Chest.
● Wednesday: Rest Day
● Thursday: Light cardio and abs.
● Friday: Glutes and hamstrings.
● Saturday: Back and biceps
● Sunday: Active rest day (walk, do mobility exercises or stretching)
And, most importantly always train after you had warmed up. Never ever train without this important step which will not taker you longer than 15 minutes!
Warm-up ideas:
● Dynamic stretches and joint rotation
● Rower Machine
● Incline walk
● Brisk walk
● Elliptical
● Bicycle
● Jog
Finally, after each session you must stretch and recover.
Never leave the gym without stretching at least 5 minutes. The loss of muscle mass contributes to a slower metabolism. Your metabolism plays a huge role in calorie burning and keeping your body going, especially as we age, if you want to lose weight and keep it off, you need to take care of your metabolism which can work with you or against you.
Strength training has also been shown to reduce stress levels and improve cognitive abilities, protect against bone loss, Alzheimer’s disease, and reduce the risks of type 2 diabetes, cancer, high blood pressure, cholesterol, loss of libido, and heart disease.
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Nutrition
As we grow, our muscle mass decreases, thus, after 30 you need to increase protein consumption.
Include around 20-30 grams of protein with each meal, which can look like: 100 grams of chicken breast, a whey protein shake, a tuna fish packet, four eggs, 3 ounces of salmon, 3 ounces of shrimp, 1,5 cup of Greek yogurt, or 2 cups of tofu. Add more antioxidants to your diet
You have probably heard a lot about the benefits of antioxidants. After 40, you will begin to experience problems related to aging, such as skin or joints. To minimize these problems, include all types of fruits and vegetables in your diet, such as: peppers, blackberries, broccoli, strawberries, spinach, berries, leafy greens. And include green tea and dark chocolate.
Cardio
Read more Fitness Tips
To improve heart health, there is nothing like steady state cardio.
Riding a bicycle, walking, jogging or rowing are great ways to keep burning fat and keeping your heart healthy.
Sleep
Sleeping well is key, it represents the best alternative to maintain balance.
Poor sleep leads to muscle loss, memory problems, headaches, poor thinking, slower metabolism, worse mood, low libido, decreased energy levels and strength, irritability, restlessness, heart conditions, poor digestion, increased hunger and cravings, hormonal imbalances, and much more.
To improve your sleep follow these tips:
● Ensure that there is a comfortable environment at night.
● Go to sleep and to get up always at the same time.
● Avoid eating excessively before going to bed.
● Avoid caffeine, nicotine or alcohol at night.
● Do not drink too much liquid at night.
● Avoid naps during the day.
Final Takeaways
All in all, age is just a number.
You may encounter young people who have the physique and fitness of an old man and a 70-year-old man who is in grater shape! What it all comes down to in the end is your lifestyle and what you do with it. You got this!
