The memory of youth at the age of 40 is perhaps not very encouraging
At this age, it's probably hard to think that it's still possible to have a perfect, fit body and thinking about it makes some people feel a little negative. The good news is that even in your 40s, it is still possible to get into better shape.
Here are the exercises you can do to get in good shape
It's easy, why?
Of course, training at 20 and after 40 are not the same. But that doesn't mean you should give up hope of getting fit.
Of course the ideal age to gain muscle for a man is from 18 to 30, but it is not difficult to do bodybuilding even at 40.
Precautions should be taken before, during and after training
Being old, the body is susceptible to injury. Therefore, you should warm up for at least 15 minutes before lifting weights with a cardio machine. This warm-up will increase the body temperature and promote blood flow for the next workout. Remember that the rock-hard body of a 20-year-old is not the same in your 40s. So don't forget to warm up before any exercise
The body loads are not the same. For the lower body exercises, it is possible to do 12 to 20 repetitions and 8 to 12 repetitions for the upper body. Start with moderate weights and use them in the correct ranges, as heavy weights cause too much stress on the joints and ligaments. Start with the lighter weight and this will stimulate the muscles enough for further growth.
Because of old age, the body becomes weak and ligaments and tendons can be injured easily. Therefore, a combination of free weight and machines is needed. Using the machine will reduce the risk of injury. And it is recommended to all people who have resumed weight training and were on a break for a while, regardless of age
Thanks to the benefits of cardio, it is one of the most important exercises for anyone over 40. First of all, cardio ensures that the body fat of a person who practices it regularly is kept in check since being 40 years old or older the metabolism is not as agile as before. Secondly, balanced cardio exercise keeps the heart healthy.
It is therefore advisable to carry out low-intensity cardio-training sessions at least 2 to 3 times a day, for 15 to 30 minutes a day. This means walking or light jogging. Any form of running or HIIT should be avoided as far as possible, as this can be very tiring for the tendons and joints. This can lead to knee discomfort at a certain age.
As mentioned earlier, when a person reaches forty, their metabolism slows down and their nutrition will have to be modified in relation to this situation. Indeed, while for men, the storage of fat will occur more quickly on the abs and love handles, for women, the fat is located rather on the buttocks and hips first.
It should be remembered that the macros and calories consumed a few years ago will no longer be the same and in particular certain quantities of carbohydrates will have to be reduced considerably from the diet. Also, it is important to remember that the metabolism slows down as we age.
It is therefore more difficult to gain muscle or the opposite to lose fat, depending on the objective of each person. If the main objective is to optimise muscle gain by eating a slight surplus of calories, cholesterol will be an important parameter to take into account for many people over 40.
In this case, the diet should be rich in healthy fats and the cholesterol balance should be perfect. There are two types of fat: good and bad cholesterol. To stay healthy, the balance must be right. However, as we get older, it is recommended that we have regular blood tests to check these levels. However, it is better to eat good fats such as salmon or avocado for example.
Strength training will probably take longer after the age of 40 for both men and women. But its execution will also depend on the motivation and the assiduity of each one, assembled with a good food and a good recovery.
To do this, opt for the best way of life and it is necessary to take care of the body and health above all whatever the intensity of the desire to practice bodybuilding or other physical activities.