Fitness after 40: effective health exercises

Fitness after 40: effective health exercises

1. Understanding changes in the body after 40 years

After 40 years, natural changes occur in the body that must be taken into account when planning a fitness program. These changes include:

• Reducing muscle mass (sarcopenia): With age, the muscle mass gradually decreases, which leads to a slowdown in metabolism, a decrease in strength and endurance. This is due to a decrease in the level of hormones, such as testosterone and growth hormone, as well as with a decrease in physical activity.
• Reducing bone density (osteoporosis/osteopenia): The bones become more fragile and subject to fractures due to a decrease in calcium and other minerals. This is especially true for women after menopause due to a decrease in estrogen level.
• Reduced elasticity of ligaments and tendons: Connecting fabrics become less elastic and more prone to injuries. This is due to a decrease in the level of collagen and elastin.
• Slow down metabolism: Metabolism slows down, which leads to an increase in weight and difficulties in maintaining a healthy weight. This is due to the loss of muscle mass and a decrease in hormonal activity.
• Changes in the cardiovascular system: With age, the risk of cardiovascular diseases, such as hypertension, atherosclerosis and coronary heart disease, increases. This is due to the deterioration of the elasticity of blood vessels, the accumulation of cholesterol and other factors.
• Changes in the hormonal background: In women, the level of estrogen decreases, which leads to menopause and associated symptoms, such as ebbs, insomnia and a change in mood. In men, the level of testosterone decreases, which can lead to a decrease in libido, fatigue and loss of muscle mass.
• Increased recovery time: After training, it takes more time to restore, as the body regenerates tissues slower.

Given these changes, the fitness program after 40 years should be adapted to maintain muscle mass, strengthen bones, improve flexibility, maintain health of the cardiovascular system and control hormonal changes.

2. The principles of an effective fitness program after 40 years

An effective fitness program after 40 years should take into account the following principles:

• Individual approach: The program should be adapted to individual needs, goals and physical condition. It is important to consider any diseases or restrictions.
• Gradual increase in load: The load should be increased gradually to avoid injuries and overtraining.
• A variety of exercises: It is necessary to include various types of exercises in the program in order to use all muscle groups and improve the general physical form.
• Regularity: It is necessary to engage in regularly, at least 3-4 times a week in order to achieve sustainable results.
• Correct implementation technique: It is necessary to pay special attention to the correct technique of performing exercises in order to avoid injuries and maximize effectiveness.
• Sufficient rest and restoration: It is necessary to give the body enough time for rest and restoration between training.
• Balanced nutrition: It is necessary to observe a balanced diet rich in protein, fiber, vitamins and minerals, to maintain muscle mass and bone health.
• Consultation with a doctor: Before starting any new fitness program, it is recommended to consult a doctor, especially if you have any diseases or restrictions.

3. Types of exercises recommended after 40 years

After 40 years, it is recommended to include the following types of exercises in the fitness program:

• Power training: Power training helps to increase and maintain muscle mass, strengthen bones and improve metabolism. It is recommended to engage in strength training 2-3 times a week, using all the main muscle groups (legs, back, chest, shoulders, arms).
  • Examples of exercises: Squats, lunges, bench press, rod of the bar to the belt, pulling up (or thrust of the upper block), push -ups, exercises with dumbbells (dumbbell bench presses, crash of dumbbells, biceps rises, extension on triceps).
  • Recommendations: Start with a small weight and gradually increase it as the muscles are strengthened. Perform 8-12 repetitions in each approach. Pay attention to the correct implementation technique.
• Cardiocation: Cardiral training improves the health of the cardiovascular system, help burn calories and maintain healthy weight. It is recommended to engage in cardio training 3-5 times a week, 30-60 minutes per training.
  • Examples of exercises: Walking, running, swimming, cycling, dancing, elliptical simulator.
  • Recommendations: Choose the type of cardio training that you like and which you can perform regularly. Start with moderate intensity and gradually increase it as physical shape improves. Follow the pulse during training.
• Flexibility exercises: Flexibility exercises improve joint mobility, prevent injuries and relieve tension in the muscles. It is recommended to perform flexibility exercises daily or after each training.
  • Examples of exercises: Stretching of the muscles of the legs (the posterior surface of the thigh, quadriceps, calf muscles), stretching the back muscles, stretching of the muscles of the chest and shoulders, yoga, pilates.
  • Recommendations: Perform stretching slowly and smoothly, avoiding pain. Lying in each position for 20-30 seconds. Breathe smoothly and deeply.
• Balance Exercise: Balance exercises improve coordination and balance, reduce the risk of falls. It is recommended to perform exercises for balance several times a week.
  • Examples of exercises: Standing on one leg, walking in a straight line, exercises on an unstable surface (balancing pillow, bosu).
  • Recommendations: Start with simple exercises and gradually move on to more complicated. Use support, if necessary.

4. Examples of exercises with a description of the technique of execution

Power exercises:

• Squats:
  • Technique: Stand straight, legs shoulder -width apart, the feet are slightly turned out. The back is straight, the press is tense. Start squatting, taking the pelvis back and bending your knees. Get down to the parallel of the hips with the floor or slightly lower. Make sure that your knees do not go beyond the list of socks. Return to the starting position, straining the buttocks.
  • Variations: Squats with your own weight, squats with dumbbells, squats with a bar.
• Lugs:
  • Technique: Stand straight, legs together. Take a step forward with one foot, bending the knee to the angle of 90 degrees. The rear knee should also be bent at an angle of 90 degrees and almost touch the floor. The back is straight, the press is tense. Return to the starting position and repeat with the other foot.
  • Variations: Lunches forward, falling back, lunges to the side, attacks with dumbbells.
• Life lying:
  • Technique: Lie on a bench, legs rest on the floor. Take the bar with a grip slightly wider than the shoulders. Lower the bar to the chest, controlling the movement. Squeeze the bar up, straightening your arms at the elbows.
  • Variations: The bench press with the bar, the bench press with dumbbells.
• The rod of the bar to the belt:
  • Technique: Stand straight, legs shoulder -width apart. Lean forward, keeping your back straight. Take the bar with a grip slightly wider than the shoulders. Pull the bar to the belt, taking the shoulder blades together. Lower the bar to its original position.
  • Variations: The rod of the bar to the belt, the craving of dumbbells to the belt (in inclination).
• Push -ups:
  • Technique: Take the emphasis lying down, your shoulder shoulder width. Get down, bending your hands at the elbows until the chest almost touches the floor. Put up up, straightening your hands at the elbows.
  • Variations: Pushing the floor, push -ups from the bench (lightweight option), push -ups from the wall (the easiest option).

Cardiocation:

• Walking:
  • Technique: Walking at a moderate pace for 30-60 minutes.
  • Recommendations: Start with short walks and gradually increase time and intensity.
• Running:
  • Technique: Running at a moderate pace for 20-40 minutes.
  • Recommendations: Start with short runs and gradually increase time and intensity. It is important to choose suitable shoes.
• Swimming:
  • Technique: Swimming with various styles for 30-60 minutes.
  • Recommendations: Swim at a comfortable pace for you.
• Cycling:
  • Technique: Cycling for 30-60 minutes.
  • Recommendations: Choose routes with a flat surface.

Flexibility exercises:

• Stretching of the back of the thigh:
  • Technique: Sit on the floor, your legs are extended forward. Lean forward, trying to reach the socks with your hands. Hold in this position for 20-30 seconds.
• Stretching of quadriceps:
  • Technique: Stand straight, take one hand in the foot and tighten it to the buttock. Hold in this position for 20-30 seconds.
• Stretching of the back muscles:
  • Technique: Sit on your knees, lean forward and stretch your hands in front of you. Hold in this position for 20-30 seconds.
• Stretching of the muscles of the chest and shoulders:
  • Technique: Stand straight, stretch your arms to the sides. Make the shoulder blades together and feel stretching in the muscles of the chest. Hold in this position for 20-30 seconds.

Balance Exercise:

• Standing on one leg:
  • Technique: Stand straight, raise one leg and hold balance on the other leg. Hold in this position for 20-30 seconds.
• Walking in a straight line:
  • Technique: Walk in a straight line, putting one leg in front of the other.
• Balance pillings:
  • Technique: Stand on a balancing pillow and hold the balance.

5. Compilation of individual fitness program

The compilation of an individual fitness program includes the following stages:

• Assessment of the current state of health: It is necessary to consult a doctor and undergo an examination in order to identify any diseases or restrictions.
• Definition of goals: It is necessary to determine what goals you want to achieve using a fitness program (for example, weight loss, increase muscle mass, improve the health of the cardiovascular system).
• Selection of types of exercises: It is necessary to choose the types of exercises that you like and which correspond to your goals and physical condition.
• Definition of the frequency, duration and intensity of training: It is necessary to determine how many times a week you will be engaged, how long will each training last and with what intensity you will deal with.
• Drawing up a training plan: It is necessary to draw up a training plan in which specific exercises, the number of approaches and repetitions will be indicated, as well as the rest time between approaches.
• Progress monitoring and program adjustment: It is necessary to regularly monitor your progress and adjust the program in accordance with your results and needs.

An example of a weekly fitness program for a person over 40 years old:

• Monday: Power training (legs, press)
  • Squats: 3 sets of 10-12 repetitions
  • Lugs: 3 sets of 10-12 repetitions for each leg
  • Rise to socks: 3 approaches of 15-20 repetitions
  • Twisting: 3 approaches of 15-20 repetitions
  • Planck: 3 sets of 30-60 seconds
• Tuesday: Cardio training (walking, swimming)
  • Walking: 45-60 minutes
  • or
  • Swimming: 30-45 minutes
• Medium: Rest
• Thursday: Power training (back, chest, shoulders, hands)
  • Rod to the belt: 3 approaches of 8-12 repetitions
  • Buy Low: 3 approaches of 8-12 repetitions
  • Buy Ganteli: 3 approaches of 8-12 repetitions
  • Biceps Raises: 3 approaches of 10-12 repetitions
  • Extension on triceps: 3 approaches of 10-12 repetitions
• Friday: Cardio training (cycling, elliptical simulator)
  • Cycling: 45-60 minutes
  • or
  • Elliptical simulator: 30-45 minutes
• Saturday: Flexibility and balance exercises
  • Muscles of the whole body: 15-20 minutes
  • Balance exercises: 10-15 minutes
• Sunday: Rest

6. Nutrition for health and fitness after 40 years

Food plays an important role in maintaining health and fitness after 40 years. It is necessary to observe a balanced diet rich in protein, fiber, vitamins and minerals.

• Protein: Protein is necessary to maintain muscle mass and recovery after training. It is recommended to consume 1.2-1.5 grams of protein per kilogram of body weight per day. Sources of protein: meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds.
• Fiber: Fiber is necessary for the health of the digestive system and weight control. It is recommended to use 25-30 grams of fiber per day. Sources of fiber: fruits, vegetables, whole grain products, legumes.
• Vitamins and minerals: Vitamins and minerals are necessary for the normal functioning of the body. It is important to use enough vitamin D and calcium for bone health. Sources of vitamins and minerals: fruits, vegetables, dairy products, meat, fish.
• Healthy fats: Healthy fats are necessary for the health of the cardiovascular system and hormonal balance. It is recommended to consume unsaturated fats, such as olive oil, avocados, nuts and seeds.
• Consumption restriction:
  • Saturated fats: Saturated fats are found in fatty meat, butter and other products of animal origin. Their use should be limited.
  • Transjir’s: Transfiders are contained in processed products, such as fast food and pastries. Their use should be avoided.
  • Sahar: Sugar is contained in sweets, carbonated drinks and other products. Its use should be limited.
  • Salt: Salt is contained in processed products and seasonings. Its use should be limited.
• Sufficient amount of water: It is necessary to drink enough water (2-3 liters per day) to maintain hydration and normal functioning of the body.

7. Prevention of injuries

Prevention of injuries is an important aspect of fitness after 40 years. The following recommendations must be followed:

• Warming up: Before each training, it is necessary to warm up to prepare the muscles and joints for the load. Warming should include cardio exercises and dynamic stretching.
• Correct technique for performing exercises: It is necessary to pay special attention to the correct technique of performing exercises in order to avoid injuries. If you are not sure of your technique, contact the coach.
• Gradual increase in load: The load should be increased gradually to avoid overtraining and injuries.
• Using the right equipment: It is necessary to use the correct equipment and fitness shoes.
• Listen to your body: If you feel pain during training, stop it and rest.
• Rest and recovery: It is necessary to give the body enough time for rest and restoration between training.
• Stretching: After each workout, it is necessary to stretch the tension in the muscles and improve flexibility.

8. The role of additives

In some cases, after consulting a doctor, supplements may be recommended to maintain health and fitness after 40 years.

• Vitamin D: Vitamin D is necessary for the health of bones and the immune system.
• Calcium: Calcium is necessary for the health of bones.
• Omega-3 fatty acids: Omega-3 fatty acids are necessary for the health of the cardiovascular system and brain.
• Creatine: Creatine can help increase muscle mass and strength.
• Protein: Protein can help support muscle mass.

It is important to remember that additives should not replace a balanced diet and regular training.

9. Psychological aspects of fitness after 40 years

Psychological aspects play an important role in achieving success in fitness after 40 years. Necessary:

• Set realistic goals: It is important to set realistic goals and not expect too fast results.
• Find motivation: It is important to find motivation for fitness. It can be a desire to improve health, reduce weight, increase muscle mass, or just feel better.
• Make fitness part of your life: It is important to make fitness part of your life and not perceive it as a temporary lesson.
• Find support: It is important to find support from friends, family or coach.
• Do not give up: It is important not to give up, even if you have difficulties.

10. Fitness and hormonal therapy

For women after menopause and for men with testosterone deficiency, hormone therapy can be considered in combination with fitness. Hormonal therapy can help reduce the symptoms of menopause or testosterone deficiency, such as tides, insomnia, mood change, libido decrease and muscle loss. In combination with fitness, hormonal therapy can help improve the general state of health and quality of life. It is important to consult a doctor to determine whether hormone therapy is suitable for you and what risks and advantages can it have.

11. Fitness in the presence of chronic diseases

In the presence of chronic diseases, such as diabetes, arthritis or cardiovascular diseases, it is necessary to consult a doctor before the start of a fitness program. The doctor can help you adapt the program to your needs and restrictions. In most cases, fitness can be useful in chronic diseases, helping to improve control over the disease, reduce the risk of complications and improve the quality of life.

12. Fitness for the elderly

Fitness is important for people of all ages, including the elderly. Regular training can help older people preserve muscle mass, improve balance and coordination, reduce the risk of falls and improve cognitive functions. The fitness program for the elderly should be adapted to their needs and restrictions. It is important to start with simple exercises and gradually increase the load.

13. Using fitness trackers and applications

Fitness trackers and applications can be useful tools for monitoring your activity, tracking progress and motivation. They can help you monitor the number of steps, calories, pulse and other indicators. Some applications also offer personalized training and diet plans.

14. Fitness at home

Fitness at home can be a convenient and efficient way to maintain physical shape. You do not need to go to the gym, and you can engage in any time convenient for you. There are many exercises that can be performed at home without special equipment, such as squats, lunges, push -ups, a bar and flexibility exercises.

15. Fitness in the fresh air

Fitness in the fresh air can be good for health and mood. Walks, running, cycling and other types of fresh air activity can help improve physical shape, reduce stress and improve sleep quality.

16. Yoga and Pilates

Yoga and Pilates are excellent types of activity to improve flexibility, strength and balance. They can be especially useful for people over 40 years of age, as they help to prevent injuries and improve the general health.

17. Dancing

Dancing is a fun and effective way to improve physical shape, coordination and mood. There are various types of dances, such as salsa, zumba and ballroom dancing, which can be suitable for people of all ages and levels of training.

18. Swimming

Swimming is an excellent type of activity for people of all ages and levels of training. It has a mild effect on the joints and can be especially useful for people with arthritis or other problems with joints.

19. Alternative types of fitness

There are various alternative types of fitness, such as tai-chi, qigong and feldencraise, which can be useful to improve flexibility, balance and body awareness.

20. Maintaining motivation for the long -term perspective

Maintaining motivation for the long term is a key factor in fitness. Necessary:

• Find what you like: Choose the types of activity that you like and bring pleasure.
• Install realistic goals: Do not set too ambitious goals that are difficult to achieve.
• Track your progress: Track your progress and celebrate your achievements.
• Be flexible: Do not be afraid to change your program if it stops working.
• Find support: Find support from friends, family or coach.
• Remember the advantages: Remember the advantages of fitness for your health and quality of life.
• Reward yourself: Reward yourself for your achievements (not food!).

By following these guidelines and adapting your fitness routine to your individual needs and circumstances, you can enjoy the many benefits of exercise after 40 and improve your overall health and well-being. Remember to consult with your doctor before starting any new fitness program, especially if you have any underlying health conditions. Remember consistency is key.