It’s hard to admit, but after 40, your body experiences many changes. These include slow metabolism, decreased muscle mass, and loss of bone density. You will also notice that it is much more difficult to train your body after 40 because your muscle mass starts declining. Nevertheless, that doesn’t mean you should give up on yourself; after all, you are not officially yet a senior.
Because the body’s bones and muscles age, it’s harder for your body to handle back-to-back exercises that you used to practice in your 20s or 30s. Give or take, your body needs exercises at any stage of life, but which exercises are right for you to catapult your energy and strengthen your muscles? There are many to consider. But before you embark on any of them, you need to consider a few pointers to move your body in the right direction.
Build a Strong Foundation First
If you are already strong and fit, or just a novice exercise enthusiast, you still need a strong foundation before you begin exercising regularly. That includes practicing jumps and sprints before you build solid muscle strength and stability.
The longer you haven’t been exercising, the longer it will take you to build back a base. But don’t give up on yourself; as a start, why don’t you schedule three days of weekly exercises and two days to rest? Begin by focusing on cardiovascular endurance and slowly work on building muscle mass in your core, hips, and shoulders. Once you have a strong foundation, you can introduce sport-specific training like weights, heavier movements, and more intense exercise regimens.
Balance Intensity and Recovery
Going all out with a workout is perfectly fine when you are in your 20s and still in college, but as you grow older, you’ll need to take time to recover from strenuous exercises. Recovery is particularly important when you are in the base-building phase of a workout program. You will need more of it, especially when you exercise more often.
You don’t necessarily need to take more days off from exercising; nevertheless, you could, for example, mix and match exercises. For instance, you could include yoga or low-intensity cardio after two strenuous training days. No matter what type of strenuous exercise you practice, you will always need to change.
Lifting the same weights, for example, for several weeks, can lead to a plateau workout. If you would like a few helpful tips, a personal trainer can provide much-needed guidance.
Think Beyond Toned Biceps and Six Pack Abs
Young people, particularly men, tend to think of exercise in an aesthetic way. Nevertheless, as you get older, you’ll need to focus on the whole body. Practicing a variety of well-rounded exercises contributes to a healthier mind and body.
There is nothing inherently wrong with practicing your bicep curls. However, balancing these exercises with other compound movements that exercise the joints and muscles will contribute to your overall strength as you age. You can try plank exercises or pelvic floor exercises; they not only strengthen the muscles but also improve your posture.
Don’t Forget the Small Stuff
Fitness experts agree that as you age, you will need to pay attention to your body’s cues, such as warmups and cooldowns. You must also pay more attention to your diet by increasing your protein intake to repair and rebuild your muscles.
Never underestimate the power of a good night’s rest; it plays a crucial role in helping your body recover after strenuous exercise. Last but not least, you will need supplements to support your joint health and bone density. A doctor or nutritionist can guide you on which options to choose from.
Undeniably, you can’t train like you are in your 20s when you are mid-age, but if you follow the strategies above, your best days might still be ahead!
David Messiha | Staff Writer
