As the first millennium turns 40 this year – the first truly tech-savvy generation – there is a growing interest in how it fits into life 40 or later. Curiosity is understandable; Many people do not realize the importance of physical activity until they see their health deteriorating. If you are one of these people, read the following diet, exercise, and recovery tips as recommended by selected experts to begin your fitness journey today.
Let’s start with the good news. You can change your health at any age. “The reality is that it’s too late to start,” he says Simon Jurkey, 41, Active Nutrition Brand Business Director Wholesale“I’m over 40, and I’m doing 250 kilos of lifts this morning,” said an ‘occasional’ bodybuilder and lifter.
And Simon is not the only one who enjoys good exercise. “I am 58 years old, and I work every day,” he said. Dean Hodgkin, Program Manager b TRUCONNECT on TV.FIT. He is not only an active person but also the coordinator of a series of ‘Silver Sessions’ designed to help people of all ages lead active lifestyles.
“Staying active at low strength is an important part of staying healthy for more than 40 years,” he recalls. Harley Pastornak, 47, famous personal trainer and Hypers “I make sure I hit at least 12,000 steps every day,” the ambassador said.
Are you ready to agree for over 40 years? Here’s how to do it.
Passing through the changes over 40 fit
We don’t pretend and the experience of working in the 40’s is the same as in the 40’s. Once you are 30 years old, especially if you are sedentary and have not paid attention to your health before, you can expect your joints to be a little stronger, your muscles to grow a little, and hormone levels to decrease.
However, just because you are in your 30’s or 40’s does not mean that you should not try to stay healthy. Unfortunately, the current online literature hopes that people will not continue to train hard when they are 40 years old. The emphasis shifts from ‘being healthy’ to ‘living.’ This cannot be far from the truth.
“True, with low testosterone levels, you lose some of your anabolic ability – your muscle building – as you age,” explains Dean. sarcopenia. They are losing strength every year. But this is a gradual change; Over time, you will lose strength; It does not just fall off the cliff.
So it is not possible to maintain your health and even push your exercise as long as you do the right amount of exercise.
Do the right type of exercise for over 40 feet
“You definitely have to exercise, but you have to think about what you’re doing,” Dean points out.Mayo Clinic He looks at HIIT training and starts mitochondria, the tiny energy cells in his muscles. They suggest that doing HIIT will improve your energy production, which in turn will change the aging process more effectively.
Simon recommends building a strong foundation from the 40s onwards, which will make you a better place to live an independent life in your 60s and older. People can “put” exercise in the bank by starting working in their 40s.
Think of it this way: Once you hit 40, two-thirds of your adult life is still in front of you. There are people in the 70’s who are competing in the lifting competition and who are starting to lift at the age of 50. We’re talking about your 40th birthday, but it’s about decades of training that you can still practice.
What about your joints? If you do a lot of exercise, will you not ‘get used to it’? Even though the connective tissue is strong and you lose some movement by the time you reach your 50s, as long as you work in a comfortable range of motion, make sure your joints are safe.
More than that, really. Once you start exercising, you will start to produce more synovial fluid, especially for endurance training, which will lubricate the joints, ”added Dean. Make sure you include endurance training as part of an ongoing fitness program.
Don’t stick to cardio all day; Get some Resistance bands Or dumbbells And start lifting today. As well as helping to increase muscle mass and strength, resistance training can help you maintain bone strength. If you start lifting on your 40th birthday, you can be strong and healthy by the time you hit 50 for most people in their 20s.
Make recovery over the age of 40 a major part of your workout routine
In the 40’s, you don’t have to push yourself every day, all day long, keep pushing and ironing. Recovery will be more important than ever, especially after you are 40 years old. Your body may take longer to recover. We don’t get as much exercise as before, ”added Harley.
“When I was in my 20’s, I could train twice a day for five or six days a week, and I felt great,” Simon said. “I couldn’t do that now. I will not recover effectively from it and my performance will eventually deteriorate. But I can still train hard four to five days a week.
One key to recovery is a good night’s sleep. Even when you are young, it is not something you should ignore, but getting enough sleep is a crucial part of recovery after 40 years. Harley explains, “I never thought about it in my youth, but as people grow older, they become more and more sleepy. More challenging. As we get older, we get less REM and especially deeper sleep.
There are three things you can do to get enough sleep each day. First, avoid caffeine after noon (it takes a long time to digest, and caffeine has a significant effect on sleep quality), follow a regular sleep schedule and cut down on alcohol. And yes, it means waking up at the same time on the weekends as you do on the weekends.
Prehab also plays a key role in recovery. “Warm-up is more important than any physical exertion before exercise,” says Harley. Even foaming can help.
How to properly light up your 40-year-old mourning exercise
Getting and staying active in your 40s The last part of the puzzle is proper nutrition. Again, it’s not something you should ignore in your 20s, but it does play an important role in building fitness in your 40s and beyond.
“In terms of ignoring your fitness after 40, it’s the same principle as before.” Simon explains: “Exercise is important, especially for carbohydrates. You need to be clear about different goals such as fat loss Macro Elements Accordingly ”
Regardless of the type of exercise you choose, you also need to think about using protein to help your muscles recover. Some may come from supplements such as quality whey or vegan. Protein powdersBut you should cover most of your protein needs with fresh produce.
“Rehabilitation is very important,” Harley said.
Another thing you may experience in your 40s is slowing down your metabolism, though Studies suggest Metabolism does not begin to slow down until the age of 60. However, fiber intake should be a major part of your diet to prevent movement problems later.
“It is important for men to maintain testosterone levels after 40,” adds Simon. “Exercise increases testosterone, but zinc contributes to testosterone production. System ”Fish oils help improve heart health and reduce swelling.
It’s not too late to start a 40-year-old mourning.
“There are some hard opportunities at any age, and it starts as soon as you start exercising,” said Dean and we could not agree further. Even exercise for five minutes a day Or 7,000 steps walk – It can significantly improve your fitness level, certainly more than just sitting on the couch for the same amount of time.
Find the sport you like to do. That can help you keep exercising and ultimately this is the key to creating habits. “Obedience is surprisingly low if you are not enjoying exercise or if you are very sick,” Simon concludes, “Obedience should be the focus of everything, the main point. Because without it people would not get results. ”
According to science, repetitive exercise can also reduce physical activity. Researchers at King College Looking at the DNA of the twins, he found that twins who exercised regularly had a longer telomere than their siblings (telomeres shortens in old age).
They suggest that you can reduce your biological age by 10 years by exercising on average. This should be sufficient encouragement for many to start working today.