Despite the fact that they leave professional sports very early, moderate workloads are equally beneficial at 20 and 30 and 40 years of age. When designing the program, take into account some age-related changes so as not to harm unsuitable techniques.
What happens to the body after 40 years
Doctors and coaches say that our old age depends only on our lifestyle. If you don't have any bad habits, you sleep, eat properly and play sports, then after 40, almost nothing will happen.
In developed countries, this age is not considered the starting point of aging: people in 40 are just beginning to build a career. In the CIS, often because of the low standard of living and poor ecology, 40 is the starting point of years before retirement. Although there are no real reasons for this.
Some age-related changes:
- Natural but slight aging of the skin - small mimic wrinkles;
- Slowing down metabolic processes;
- In some cases, exacerbation of chronic diseases;
- The body is generally less resilient and takes longer to recover.
- But: Studies have shown that the strength of professional athletes decreases slightly with age. For example, track and field athletes under 50 years of age retain high results, lose 2% each year after 50 years, and more than 8% of the decline appears only after 75 years.
- Therefore, mobility and physical strength is realistic to maintain until old age, if you watch the diet, observe the daily routine, give up harmful habits, try to study regularly. And do not stop fitness even at 40, because there are no good reasons for that.
Optimal types of exercise after 40 years
In view of the small age-related changes, the trainers recommend to pay attention to:
- Strength exercises;
- aerobic training;
- stretching.
Enter in your schedule from 30 to 60 minutes of training 2-3 times a week or give daily 20 minutes of simple charging. Exercises for strength will help to maintain muscle tone, which in turn guarantees mobility in old age and reduces the risk of fractures.
Give up excessive intensity: if you have never raised the barbell before 40 or have not been constantly training in the Crossfit hall, start gradually. It is clear that it makes no sense to go into professional sports at this age. But with frequent training, you will achieve a high level.
Aerobic load, such as running, dancing, Zumba, aerobics itself contribute to the training of cardiovascular and respiratory systems. The pool is also suitable for this purpose. In addition to physical qualities there is a pleasant bonus - tightened and fresh appearance younger than real years.
Stretching preserves the flexibility of the ligaments helps to relax the muscles after intensive exercise. Supports natural plasticity, develops gracefulness. The only nuance: for serious results, you will have to work hard. In 40 it is still more difficult to sit on the cord quickly.
Pay attention to joint exercises. Useful squats, lifting the body on toes, push-ups. First, exercise with your own weight, use insurance to avoid injuries.
Sports also maintain hormonal health. This helps to move the menopause a little further and to make it easier for the menopause to run. For many people, fitness is a way to change their environment, make new friends and get a lot of endorphins.
During exercise, a hormone of joy is produced, which reduces depression, helps to relieve stress and generally cheers you up.
How to calculate the training program?
Focus only on your own sensations. In everyday life, there are not only activities in the hall, but also work, family, stress, which also exhaust the resources. That's why:
- Divide your training into conditionally easy and hard work;
- Sleep a minimum of 8 hours at night, and allow a gap of 1 hour during the day if possible;
- Eat properly and regularly, don't spare calories, but take into account BGW;
- Do not work at the limit of your abilities, but do not throw away sports at all.
- The heavy version includes strength and aerobic exercises lasting from 20 to 40 minutes (depending on the level of training). Before - they are warmed up, and after - they restore muscles on stretching. Easy days are a moderate load, e.g. dancing, running slowly over short distances, yoga, etc.
- If you want to practice 3 times a week, you can try the scheme: first hard workout, a break in 1 day, easy, a break of 1 day, hard and rest 2 days before the next. Mode in a row is not suitable: the body just does not have time to recover and there is an over-trained.
- Also, the age after 40 does not mean that you should refuse cycling and hiking. They are no less beneficial to health than fitness. And it is also a great way to spend time with the benefit of the whole family.