It’s time to face reality: you can’t do the same training you did when you were 20 years old, but that doesn’t mean you can’t define and strengthen your muscles. How? You need to approach physical exercise and training in a smarter way. It will not only build muscle but also helps speed recovery and prevent injury. Check out the fitness tips in detail.
A combination of factors related to age, inactivity, and an inadequate diet conspire against us to gradually rob us of bone mass, at the rate of 1% per year after the age of 40. After the age of 40, bones become more brittle and susceptible to fractures. They are more likely to break even with the most unexpected gestures.
Therefore, it is not surprising that institutions of the prestige of Harvard University advocate including strength training at certain ages. Strength training preserves the ability to perform the most common activities of daily life. It is important to preserve health and to maintain an active and independent lifestyle.
“Simply doing aerobic exercise is neither adequate nor sufficient. Unless you do strength training, you will become weaker and less functional, “explains Dr. Robert Schreiber, professor of medicine at Harvard Medical School. But there are several factors to consider.
Ultimate fitness tips to follow after 40:
– For those who like to lift weights, it is normal for them to seek to overcome, for example, the bench press or the deadlift. But once you are over 40, there is too much risk not to be rewarded with certain overexertion.
– Therefore, a suitable training routine can be in the range of 8 to 15 repetitions, but sometimes even up to 25. In this way, it is possible to obtain better muscle growth. Also, there will be less risk to your joints and an easier recovery.
– Obviously, using lighter weights is another key to improving your training. You are not going to gain as much muscle as you used to, and trying to lift excess weight can backfire. With a lower weight, you can achieve a good physical tone without the need to hurt yourself.
– Nowadays, it is often said that there are no bad exercises, but ways to perform them incorrectly. But the truth is that at certain ages, it is advisable to avoid some lifts. Because that places the shoulder joint in risky positions. Also, it is important to do some exercises that create too much tension on the elbows. Also, remember that heavy barbell lifting is too stressful for your knees. back and joints.
– Not everything is lifting weights or using machines. There are a wide variety of exercises that use your body weight to create resistance against gravity.
More Fitness Tips :
– Adequate warm-up, stretching, some moderation, and rest are other essential factors to achieve the goal set. Preparing the body for training, reducing muscle tension, not over-training, and promoting muscle regeneration are key aspects. These should not be underestimated at certain ages.
– Do more functional movements and exercises that prevent or reduce the risk of injury, which is more common after age 40. Improves the body and muscular system. Do not limit the training exercise on the machines.
– Diet is essential. An adequate supply of proteins (a macronutrient that is responsible for building muscle fibers). Also, carbohydrates (caloric intake for good performance when training and better recovery. Also, it favours the predisposition of a hormonal and metabolic environment to gain that muscle mass) is basic to achieve the objective.
– You should not compare yourselves with the companions or with your youth companions. If you are an active person, your body will not change much after 40. In any case, try to enrich your diet with vitamins and minerals and do safe and conscientious exercises. If you’ve just started, be cautious. Listen to your body and with time the exercise will be much more effective.
If in doubt, seek the best fitness tip advice:
Before the slightest doubt about the type of recommended exercise, we must take into account possible injuries and pathologies.
Also, we must consult a health or physical training professional. The same happens when approaching the diet. A nutritionist guides us on the most recommended foods and amounts so that the caloric balance is adequate.
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