It is true that we can slow down the aging process significantly with a healthy lifestyle, but we still do get older with each passing year and a smart person adjusts his/her workout regimen to accommodate for the physical changes that are an inevitable part of aging. On that note, we are going to look at a few ways in which everyone should change their workout routines after they reach forty.
Concentrate on Maintaining Muscle Mass
After forty, it is very likely that you will be losing muscle mass and unless you are doing anything to prevent that, the lost muscle will likely be replaced by fat. This means that you could potentially be getting fat without gaining weight! This is why it is important to concentrate on resistance/weight training at this age. Work on compound movements such as the deadlift, bench press, squats and even some isolation movements like curls, side laterals, shrugs, calf raises, etc.
Flexibility and Balance
As you are lifting more at this point, it is natural for your muscles and ligaments to stiffen up a bit, but you can’t let that happen since loss of balance and flexibility are also natural issues after 40. Incorporate foam rolling, dynamic stretching and yoga into your routine to keep your joints flexible and tissues free of adhesion. This will not only keep you get fitter, but it will also make sure that you don’t end up injuring yourself while working out.
Prefer HIIT Over Cardio
High Intensity Interval Training or HIIT has been proven to be more effective at just about any age, but once you reach your 40s, HIIT is the way to go. A properly designed HIIT routine can make you burn more calories in 10 – 15 minutes than a cardio session that stretches on for 30 – 40 minutes. It’s also less demanding on the joints and doesn’t cause muscle loss, unlike regular cardiovascular exercises.
Functional Strength is the Key
Just like we tend to lose our balance as we age, we do develop problems with activities that require coordination from multiple muscle groups simultaneously as well. What this means is that real life movements such as climbing stairs or playing a sport requires functional strength and coordination, and bench pressing a lot of weight won’t necessarily help you in getting better at those things. This is why functional training exercises such as power cleans, deadlifts, cross-fit programs, rock climbing, etc. are excellent ways to keep your functional strength up.
You should now have an approximate idea regarding how to approach your workouts after 40, but it’s one thing to read about something and an entirely different one to actually do it on a daily basis. The good news is that Recover Your Health Today has all the resources which you will need to make it happen in real life. Everything from personalized short-term and long-term goals to guides on exercise and diet; Humana Vitality is a total health and fitness package for everyone. In fact, they even reward you with spendable points just for being fit! The bottom-line is that as long you just have the will to be healthy, your age is not a real issue anymore.