Life is just beginning: how to stay in shape after 40

Sometimes age-related changes in the body make themselves felt even by the age of 30, but for most people the idea of ​​aging comes around the age of 40. Undoubtedly, for many people old age – rather a psychological attitude than a physical condition, but in any case, the way of life – a powerful tool with which you can speed up or slow down the aging process. So, certain types of exercises can prevent age-related loss of muscle mass, brain aging and other negative changes in the human body. It is these exercises that will help you stay in shape after 40 years.

In shape after 40: what exercises will benefit

Movement is necessary at any age – from early childhood to old age. However, there are a number of factors that determine the body's need for certain loads, which include age. To stay in shape after 40, you need to know what types of exercises to focus on.

1. Work on flexibility

Sit on the floor, stretch your legs out in front of you and try to reach your toes with your fingers. If you have not been able to do this, you need to seriously take up the development of flexibility, since this indicator correlates with blood pressure, the state of the cardiovascular and respiratory systems. Plus, the loss of flexibility – age-related change that increases the risk of injury and prevents an active lifestyle.

To increase flexibility, include in your exercise program:

• yoga;
• exercises with a massage roller;
• active insulated brace.

2. Cardio training is necessary, but in moderation

Extreme endurance exercises such as marathons and triathlons are dangerous for your heart and can lead to overload, inflammation, arrhythmias, and even sudden cardiac arrest. In fact, exercising too intensely or for too long can lead to the following problems:

• the body can enter a catabolic state (when tissues are destroyed);
• releasing too much cortisol (the stress hormone), which not only promotes catabolism but is also associated with many chronic diseases;
• increased risk of injury;
• weakening of the immune system.

A cardio workout of more than 45 minutes is not only not going to be more beneficial, it can actually be detrimental.

3. High Intensity Workouts to "Don't Lose Muscle"

Four minutes of high-intensity exercise four times a week also increased anaerobic capacity by 28%, and peak oxygen consumption and maximum aerobic capacity increased by 15% as early as 6 weeks after these sessions.

High Intensity Interval Training (HIIT) also promotes the natural production of human growth hormone, which helps fight muscle loss and muscle atrophy that is part of the aging process.

4. Muscular corset: it is necessary to strengthen it

Sometimes even the simplest movements bring great benefits to your body. This is exactly the case with exercises aimed at strengthening the muscles of the core. One of the most famous exercises of this group is, of course, plank.

Read also: Building Core Muscles: 5-Minute Muller Exercises

5. Strength training – don't let your muscles atrophy

Without strength training, muscles atrophy, and there is also a loss of their mass. Sarcopenia – this is the age-related loss of muscle mass. Even if you have not done strength training before, now is the time to resort to them. Strength training will not only help maintain muscle mass, but it will also help increase bone density, reduce the risk of falls, help relieve joint pain, and even control blood sugar levels. Like high-intensity training, strength training promotes the production of growth factors, which are responsible for the growth, proliferation and differentiation of cells, including nerve cells.

Rest between workouts

It is especially important to allow time for rest during high-intensity exercise. One of the basic rules of HIIT is the inverse proportion of the intensity and the amount of training time, i.e. the higher the intensity, the less time you need to spend on exercises and more – to rest. The maximum number of such workouts to keep the body in shape after 40 years – 3 times a week.

After 40 years of age, it is better to do exercises under the supervision of a professional trainer in order to avoid injuries and overexertion.

Walk

10 000 steps per day – the basic need for walking for optimal health, as well as sufficient water daily. By the way, walking does not replace other exercises, but complements them.

Remember that keeping the body in shape after 40 years – path to health in old age. Estet-portal.com is convinced that it is never too late to start taking care of yourself, the main thing is – choose the most effective and safe exercises according to your age, fitness level and health condition.