Fitness after 40: Health training program

Fitness after 40: Health training program

1. Understanding physiological changes after 40 years

After forty years, natural physiological changes take place in the body that must be taken into account when developing a training program. Key changes include:

• Reducing muscle mass (sarcopenia): With age, especially after 30 years, the muscle mass begins to gradually decrease. This process is accelerated after 40 years. A decrease in muscle mass leads to a slowdown in metabolism, a decrease in strength and endurance, as well as an increase in the risk of injuries.
• Reduced bone density (osteopenia/osteoporosis): The bone density also decreases with age, especially in women after menopause. This increases the risk of fractures and injuries.
• Reducing the level of hormones: The level of hormones, such as testosterone (in men) and estrogen (in women), decreases with age. This can lead to a decrease in libido, an increase in fat deposits, a decrease in muscle mass and a change in mood.
• Reducing the flexibility and mobility of the joints: The joints become less flexible and mobile with age due to degenerative changes in cartilage and reducing the elasticity of the ligaments. This can lead to pain in the joints and limitation of movement.
• Reducing cardiovascular function: The cardiovascular system also undergoes changes in age, such as a decrease in maximum heart rhythm, a decrease in vascular elasticity and an increase in the risk of developing cardiovascular diseases.
• Slow down metabolism: Metabolism slows down with age, which leads to an increase in the risk of weight gain and the difficulty of maintaining a healthy weight.

Understanding these physiological changes allows you to develop a training program that will be as effective and safe for people over 40.

2. Purpose of training after 40 years

The goals of training after 40 years should be aimed at maintaining and improving health, functionality and quality of life. The main goals include:

• Preservation and increase in muscle mass: An increase in muscle mass helps maintain metabolism, strength and endurance, and also reduces the risk of injuries.
• Strengthening bones: Exercise exercises help increase bone density and reduce the risk of osteoporosis.
• Improving the flexibility and mobility of the joints: Regular stretching and mobility exercises help improve the flexibility and mobility of the joints, reduce the risk of joint pain and improve posture.
• Improving the cardiovascular function: Aerobic exercises help improve the health of the heart and blood vessels, reduce blood pressure and cholesterol.
• Maintaining a healthy weight: Regular training and healthy nutrition help to maintain healthy weight and reduce the risk of developing obesity.
• Improving balance and coordination: Balance and coordination exercises help reduce the risk of falls and injuries.
• Improving mood and decreasing stress: Physical activity contributes to the production of endorphins that improve mood and reduce stress.
• Improving energy and vitality: Regular training helps to increase the level of energy and vitality.
• Improving cognitive function: Physical activity is associated with the improvement of cognitive function, memory and concentration.

3. Principles of training after 40 years

When developing a training program for people over 40, the following principles must be taken into account:

• Individual approach: The training program should be developed taking into account individual needs, goals, health and level of physical training.
• Gradual increase in load: The load must be increased gradually in order to avoid injuries and overwork.
• Variety: The training program should include a variety of exercises to use all muscle groups and avoid boredom.
• Regularity: You need to train regularly in order to achieve the desired results.
• Correct technique for performing exercises: It is important to monitor the correct technique of performing exercises in order to avoid injuries. If necessary, contact the coach for consultation.
• Warm up and hitch: Before each training, it is necessary to perform a warm -up, and after training – a hitch. The warm -up helps to prepare muscles and joints for the load, and the hitch – to relax them and improve recovery.
• Rest and recovery: It is necessary to give the body enough time to relax and restore between training.
• Listen your body: It is important to listen to your body and not overdo it. If pain or discomfort appears, it is necessary to stop training and consult a doctor.
• Consultation with a doctor: Before starting any training program, it is recommended to consult a doctor, especially if you have any chronic diseases.

4. Types of training for people over 40 years old

An effective training program for people over 40 should include the following types of training:

• Power training: Power training is aimed at increasing muscle mass and strengthening bones. They help maintain metabolism, strength and endurance, and also reduce the risk of injuries and osteoporosis.
• Aerobic training (cardio): Aerobic training is aimed at improving the cardiovascular function and burning calories. They help reduce blood pressure, cholesterol and the risk of developing cardiovascular diseases.
• Flexibility and mobility training: Flexibility and mobility training are aimed at improving the flexibility and mobility of the joints, reducing the risk of joint pain and improving posture.
• Training for balance and coordination: Training for balance and coordination is aimed at improving equilibrium and coordination of movements, reducing the risk of falls and injuries.

5. Power training: exercises and program

Power training is an important part of the training program for people over 40 years old. They help increase muscle mass, strengthen the bones and improve functionality.

5.1. Basic exercises:

• Squats: Squats are one of the most effective exercises for training the muscles of the legs and buttocks. They also strengthen the bones and improve the balance.
• Life lying: Learing is an exercise for training the muscles of the chest, shoulders and triceps.
• The rod of the bar in the slope: The rod of the bar in the slope is an exercise for training the muscles of the back, shoulders and biceps.
• Stannaya traction (with caution and under supervision): Stannaya traction is an exercise for training the muscles of the whole body, but it must be performed with caution and under the supervision of a coach, especially to people over 40 years old.
• Pulling up (using or on gravitron): Pulling up is an exercise for training the muscles of the back, shoulders and biceps. If it is difficult for you to carry out pull -ups, you can use the help or simulator gravitron.
• Push -ups: Push -ups are an exercise for training the muscles of the chest, shoulders and triceps.
• Standing bench press (with dumbbells): Stanger bench press (with dumbbells) is an exercise for training the muscles of the shoulders.
• Dumbbell’s thrust to the chin: The craving of dumbbells to the chin is an exercise for training the muscles of the shoulders and trapezoids.
• Lugs: Lunges are an exercise for training the muscles of the legs and buttocks.
• Brouse bridge: The gluteal bridge is an exercise for training the muscles of the buttocks and the back of the thigh.
• Rise on socks: Lifting to socks is an exercise for training the muscles of the lower leg.

5.2. Power training program for beginners:

• Frequency: 2-3 times a week, with a break of at least one day between training.
• The number of approaches and repetitions: 2-3 approaches of 10-12 repetitions in each exercise.
• Weight: Choose a weight that allows you to perform 10-12 repetitions with the right technique.
• Rest between approaches: 60-90 seconds.

Example of the program:

• Workout 1:
  • Squats: 2-3 approaches of 10-12 repetitions
  • Back of lying (or push-ups): 2-3 approaches of 10-12 repetitions
  • The rod of the bar in the slope (or the draft of dumbbells to the chin): 2-3 approaches of 10-12 repetitions
  • Lugs: 2-3 approaches of 10-12 repetitions for each leg
  • Rise to socks: 2-3 approaches of 15-20 repetitions
• Workout 2:
  • Squats: 2-3 approaches of 10-12 repetitions
  • Bear bench press (dumbbells) standing: 2-3 approaches of 10-12 repetitions
  • Bullhouse bridge: 2-3 approaches of 15-20 repetitions
  • Dumbbell Cross to the chin: 2-3 approaches of 10-12 repetitions
  • Rise to socks: 2-3 approaches of 15-20 repetitions

5.3. Power training program for advanced:

• Frequency: 3-4 times a week, with a break of at least one day between training.
• The number of approaches and repetitions: 3-4 approaches of 8-12 repetitions in each exercise.
• Weight: Choose a weight that allows you to perform 8-12 repetitions with the right technique.
• Rest between approaches: 60-90 seconds.

Example of the program:

• Training 1 (legs and buttocks):
  • Squats with a bar: 3-4 approaches of 8-12 repetitions
  • Lunges with dumbbells: 3-4 approaches of 10-12 repetitions for each leg
  • Bullhouse bridge with a bar: 3-4 approaches of 15-20 repetitions
  • Romanian traction: 3-4 approaches of 10-12 repetitions
  • Rise to socks: 3-4 approaches of 15-20 repetitions
• Training 2 (chest, shoulders and triceps):
  • Back of lying with a bar (or dumbbells): 3-4 approaches of 8-12 repetitions
  • Bearing Beng (dumbbells) standing: 3-4 approaches of 8-12 repetitions
  • Push-ups on the bars (or using): 3-4 approaches of 8-12 repetitions
  • Dumbbell breeding to the sides: 3-4 approaches of 10-12 repetitions
  • French bench press: 3-4 approaches of 10-12 repetitions
• Training 3 (back and biceps):
  • Pulling (or thrust of the upper block): 3-4 approaches by the maximum number of repetitions
  • Rod traction in inclination: 3-4 approaches of 8-12 repetitions
  • The draft of the dumbbell in inclination: 3-4 approaches of 10-12 repetitions
  • Biceps rises: 3-4 approaches of 8-12 repetitions
  • Biceps dumbbell lift: 3-4 approaches of 10-12 repetitions

6. Aerobic training (cardio): exercises and program

Aerobic training (cardio) is an important part of the training program for people over 40 years old. They help improve the cardiovascular function, burn calories and improve endurance.

6.1. Basic exercises:

• Walking: Walking is a simple and effective type of cardio training that is suitable for people of any level of physical training.
• Running: Running is a more intense type of cardio training that helps burn more calories and improve endurance.
• Swimming: Swimming is a great type of cardio training that does not have a load on the joints.
• Cycling: Cycling is a great type of cardio training that can be performed both on the street and in the gym.
• Elliptical simulator: An elliptical simulator is a great type of cardio training that has a small load on the joints.
• Dancing: Dancing is a cheerful and effective type of cardio training.
• Aerobics: Aerobics is a group type of cardio training that usually includes various exercises to the music.

6.2. Aerobic training program for beginners:

• Frequency: 3-5 times a week.
• Duration: 20-30 minutes.
• Intensity: Moderate (you must be able to talk during training).

Example of the program:

• Monday: Walking – 30 minutes.
• Medium: Swimming – 20 minutes.
• Friday: Cycling – 30 minutes.

6.3. Aerobic training program for advanced:

• Frequency: 4-6 times a week.
• Duration: 30-60 minutes.
• Intensity: Moderate or high (you must be able to speak short phrases during high intensity training).

Example of the program:

• Monday: Running – 30 minutes.
• Tuesday: Swimming – 40 minutes.
• Thursday: Bicycle – 45 minutes.
• Friday: Interval training (for example, alternating 1 minute of high intensity and 1 minute walking).
• Saturday: Walking or easy run – 60 minutes.

7. Training for flexibility and mobility: exercises and program

Flexibility and mobility training are an important part of the training program for people over 40 years old. They help improve the flexibility and mobility of the joints, reduce the risk of joint pain and improve posture.

7.1. Basic exercises:

• Last hip muscles stretch: Sit on the floor, stretch your legs forward and lean down to your feet, trying to reach your toes with your hands.
• Stretching of the muscles of the front surface of the thigh: Stand straight, grab the ankle of one leg and pull it to the buttocks.
• Last muscle stretching: Lying on your back, bend your legs in your knees, put one leg on the knee of the other and pull the knee to the chest.
• Stretching of the muscles of the chest: Stand straight, connect your hands behind your back and raise them up.
• Stretching of shoulder muscles: Exhaust one hand in front of you, bend it at the elbow and pull it to the opposite shoulder with the other hand.
• Stretching of the neck muscles: Tilt your head to one shoulder, trying to reach your shoulder with your ear.
• Circular movements of the head: Perform circular movements of the head in one and the other.
• Circular movements of the shoulders: Perform circular movements with your shoulders forward and back.
• Rotation of the basin: Perform the pelvis in one direction and the other.
• Tilts to the sides: Perform the inclinations to the sides, trying to reach the floor with your hand.
• Yoga and Pilates: Yoga and Pilates are excellent types of training that help improve flexibility, mobility and balance.

7.2. Flexibility and mobility training program:

• Frequency: 3-7 times a week.
• Duration: 10-30 minutes.
• Technique: Perform each exercise slowly and smoothly, holding a stretch for 15-30 seconds.
• Important: Do not overdo it and do not hurt.

Example of the program:

• Last hip muscles stretch: 3 repetitions of 30 seconds
• Stretching of the muscles of the front surface of the thigh: 3 repetitions of 30 seconds for each leg
• Last muscle stretching: 3 repetitions of 30 seconds for each leg
• Stretching of the muscles of the chest: 3 repetitions of 30 seconds
• Stretching of shoulder muscles: 3 repetitions of 30 seconds for each hand
• Stretching of the neck muscles: 3 repetitions of 30 seconds on each side
• Circular movements of the head: 10 repetitions in each direction
• Circular movements of the shoulders: 10 repetitions forward and 10 repetitions backward
• Rotation of the basin: 10 repetitions in each direction
• Tilts to the sides: 10 repetitions in each direction

8. Training for balance and coordination: exercises and program

Training for balance and coordination are an important part of the training program for people over 40 years old. They help improve balance and coordination of movements, reduce the risk of falls and injuries.

8.1. Basic exercises:

• Standing on one leg: Stand on one leg, raise the other leg from the floor and hold balance for 30-60 seconds.
• Walking along the line: Go in a straight line, putting one leg in front of the other.
• Weight transfer from one leg to another: Contact the weight from one leg to another, holding the balance.
• Squats on one leg: Squat on one leg, trying to maintain balance.
• Walking with closed eyes: Go in a straight line with your eyes closed.
• Tai-you: Tai-chi is a slow and smooth type of physical activity, which helps improve balance, coordination and flexibility.
• Yoga: Some yoga poses help improve balance and coordination.

8.2. Training program for balance and coordination:

• Frequency: 2-3 times a week.
• Duration: 10-20 minutes.
• Technique: Perform each exercise slowly and smoothly, focusing on balance.
• Important: Start with simple exercises and gradually move on to more complicated. Use support (for example, a wall or chair) to maintain balance, if necessary.

Example of the program:

• Standing on one leg: 3 repetitions of 30-60 seconds for each leg
• Walking along the line: 3 repetitions of 10 steps
• Weight transfer from one leg to another: 3 repetitions 10-15 times
• Squats on one leg (with support): 3 repetitions 5-8 times per leg
• Walking with closed eyes (with caution): 2-3 repetitions of 5 steps

9. Nutrition for health after 40 years

Proper nutrition plays an important role in maintaining the health and effectiveness of training after 40 years.

9.1. Basic principles of nutrition:

• Balanced diet: Your diet should include enough proteins, carbohydrates and fats.
• Protein: Protein is necessary to maintain and increase muscle mass. Recommended dosage-1.2-1.7 grams of protein per kilogram of body weight.
• Carbohydrates: Carbohydrates are the main source of energy for the body. Choose complex carbohydrates, such as whole grain products, vegetables and fruits.
• Fat: Fats are necessary for the health of the heart and blood vessels, as well as to assimilate some vitamins. Choose useful fats such as omega-3 fatty acids contained in fish, nuts and seeds.
• Fiber: Fiber is necessary for the health of the digestive system. Use enough vegetables, fruits and whole grains.
• Vitamins and minerals: Use a sufficient amount of vitamins and minerals necessary to maintain health and normal functioning of the body. If necessary, take vitamin-mineral complexes.
• Water: Drink enough water during the day. Recommended dosage-8-10 glasses of water per day.
• Restriction of processed products: Limit the consumption of processed products, sugar, salt and trans fats.
• Regular nutrition: Eat regularly, 5-6 times a day in small portions.

9.2. Meding recommendations for people over 40 years old:

• Increased protein consumption: With age, the need for protein increases.
• Increased consumption of calcium and vitamin D: Calcium and vitamin D are necessary for bone health.
• Increase in the consumption of antioxidants: Antioxidants help protect the body from damage caused by free radicals. Use products rich in antioxidants such as berries, vegetables and fruits.
• Alcohol consumption restriction: Alcohol can negatively affect the health of the liver and cardiovascular system.
• Weight control: Follow your weight and try to maintain healthy weight.

9.3. Examples of products that are healthy after 40 years:

• Fish: Salmon, tuna, sardines (rich in omega-3 fatty acids and protein)
• Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds (rich in useful fats, fiber and antioxidants)
• Berries: Blueberries, raspberries, strawberries (rich in antioxidants and vitamins)
• Vegetables: Broccoli, spinach, carrots, tomatoes (rich in vitamins, minerals and fiber)
• Fruits: Apples, bananas, oranges (rich in vitamins, minerals and fiber)
• Whole grain products: Oatmeal, brown rice, movie (rich in fiber and complex carbohydrates)
• Legumes: Lentils, beans, chickpeas (rich in protein and fiber)
• Eggs: (rich in protein and vitamins)
• Sour -milk products: Yogurt, kefir, cottage cheese (rich in protein, calcium and probiotics)

10. Motivation and maintenance of adherence to training

Maintaining motivation and commitment to training is the key to long -term success.

10.1. Motivation maintenance tips:

• Define your goals: Clearly define your training goals.
• Make a plan: Make a realistic training plan and adhere to it.
• Find a training partner: Training with a friend or family member can be more motivating.
• Choose a type of training you like: Choose a form of training you like to be interested in doing.
• Left a training diary: Keep a training diary to track your progress.
• Reward yourself for the achievements: Reward yourself for achieving goals (for example, buying new sportswear or massage).
• Do not give up with failures: Do not give up in failure. If you missed the training, just return to the plan the next day.
• Remember the benefits of training: Remember the benefits of training for your health and well -being.
• Change training program: Periodically change the training program to avoid boredom and maintain interest.
• Seek the coach or doctor for help: If you need help in developing a training program or maintaining motivation, seek help from a coach or doctor.
• Remember long -term purposes: Remind yourself of long -term goals and how training will help you achieve them.
• Create a positive atmosphere: Listen to your favorite music or podcasts during training.
• Visualize your success: Imagine yourself achieving your goals and the enjoying advantages of a healthy lifestyle.

10.2. Overcoming obstacles:

• Lack of time: Find the time for training in your schedule. Even 15-20 minutes of training per day can be useful.
• Fatigue: If you feel fatigue, try to train in the morning or at lunchtime.
• Joint pain: If you have joint pain, consult a doctor and choose a type of training that does not have a load on the joints (for example, swimming or cycling).
• Lack of motivation: If you do not have motivation, try finding a training partner or seek a coach for help.
• Fear of injury: If you are afraid to get an injury, start with simple exercises and gradually increase the load.

11. Alternative types of physical activity

In addition to traditional training, there are many alternative types of physical activity that can be healthy for health and maintaining form after 40 years.

11.1. Examples of alternative types of physical activity:

• Scandinavian walking: Scandinavian walking is a type of walking using special sticks that helps use the muscles of the whole body and reduce the load on the joints.
• Skating: Skate skating is a great type of cardio training that also improves balance and coordination.
• Skiing: Skiing is a great type of cardio training that also strengthens the muscles of the legs and improves endurance.
• Hiking: Foot tourism is a great way to enjoy nature and improve physical shape.
• Gardening: Gardening is a great way to get physical activity and relieve stress.
• Active games with children: Active games with children are a great way to get physical activity and spend time with the family.
• Fitness classes: A visit to fitness classes (for example, Zumba, Pilates, Yoga) can be a motivating and interesting way to diversify your training.
• Martial arts: Classes of martial arts (for example, karate, judo, ta-bo) help to improve strength, endurance, flexibility and coordination.
• Rock climbing: Scaling is a complex, but very interesting type of physical activity that helps improve strength, endurance and coordination.
• Roller skating: Roller skating is a cheerful and effective type of cardio training.

11.2. Advantages of alternative types of physical activity:

• Variety: Alternative types of physical activity help to avoid boredom and maintain interest in training.
• Improving the physical form: Alternative types of physical activity can be as effective as traditional training, in improving physical form.
• Improving mental health: Alternative types of physical activity can help reduce stress, improve mood and increase self -esteem.
• Socialization: Some alternative types of physical activity (for example, group classes) can help expand the circle of communication and socialize.
• The ability to engage in nature: Many alternative types of physical activity can be performed in nature, which helps to improve mental health and reduce stress.

12. Safety of training: injury prevention

The safety of training is of paramount importance, especially after 40 years. Prevention of injuries should be an integral part of any training program.

12.1. Injuries prevention tips:

• Warm up: Before each training, perform a warm -up to prepare the muscles and joints for the load. The warm -up should include cardio exercises of low intensity and dynamic stretching.
• Correct technique for performing exercises: Follow the correct technique of performing exercises to avoid injuries. If necessary, contact the coach for consultation.
• Gradual increase in load: The load must be increased gradually in order to avoid overwork and injuries.
• Stretching: After each training, stretch the stretch to relax muscles and improve flexibility. Stretching should include static stretching.
• Rest and recovery: It is necessary to give the body enough time to relax and restore between training.
• Listen to your body: It is important to listen to your body and not overdo it. If pain or discomfort appears, it is necessary to stop training and consult a doctor.
• Use the correct equipment: Use the right training equipment to avoid injuries.
• Wear comfortable shoes: Wear comfortable shoes that provide good support for the foot.
• Drink enough water: Drink enough water to maintain hydration of the body.
• Consultation with a doctor: Before starting any training program, it is recommended to consult a doctor, especially if you have any chronic diseases.
• Strengthening stabilizer muscles: Strengthening stabilizer muscles (for example, cortex muscles) helps to improve body stability and reduce the risk of injuries.
• Proprioceptive training: Proprioceptive training (for example, training on a balancing platform) helps improve coordination and balance, reducing the risk of falling and injuries.
• Avoid overtraining: Overcoming can lead to injuries, fatigue and a decrease in immunity.

12.2. The most common injuries after 40 years and ways to prevent them:

• Shoulder injuries: Shoulder injuries, such as rotor gap, can be caused by improper technique of performing exercises, overload or insufficient scumbaging. Prevention: strengthening the muscles of the shoulder, the correct technique of performing exercises, a gradual increase in the load.
• Knee injuries: Knee injuries, such as rupture of a meniscus or ligaments, can be caused by improper technique of performing exercises, overload or insufficient scumbaging. Prevention: Strengthening the muscles of the legs, the correct technique of performing exercises, a gradual increase in the load, wearing supporting shoes.
• Back injuries: Back injuries, such as lower back pain, can be caused by improper exercise technique, overload or insufficient scumbaging. Prevention: strengthening the muscles of the bark, the correct technique of performing exercises, a gradual increase in the load, support