As the heroine of one famous film said: “At 40, life is just beginning,” and it is at this age that many people begin to think that it is time to start leading a healthy lifestyle. That, in principle, it is never too late, especially when you are only 40 years old.
It is with these thoughts that many take up sports with passion and zeal, having absolutely no idea about the capabilities and resources of their body at this age. But it is precisely at the age of 40 that in the body of any person, regardless of whether he wants it or not, processes begin to decrease the performance of many internal systems. And here it is very important to know how to properly organize sports activities, what to pay closer attention to, and what not to waste your time on. In this article we will try to answer these questions.
It is known that the peak performance of all systems of the human body is the age of 30 years, it is at this time that all people achieve complete perfection of their body. After this, sad as it is to say, there is a gradual decline and by the age of forty the body achieves some noticeable changes.
Firstly, this is an increase in fat mass, which, unfortunately, many are able to notice on themselves. Along with this, a decrease in muscle mass occurs and the speed of nerve conduction decreases. This is expressed in the fact that a person begins to perform all movements at a slower rhythm. In addition, the bones become lighter, and therefore more fragile, and their flexibility and joint performance decrease. At the age of 40, vision and hearing gradually begin to deteriorate. And all the internal organs are already “tired” of the stress that we gave them in our youth.
Yes, the picture that emerges is not very promising - you will think, and you will be absolutely right about that. But not everything is so scary, because as was said above: “At 40, life is just beginning,” and physical education and sports will help you with this. You just need to do everything right.
First you need to create a training program in accordance with your age and body condition. You should never start with heavy loads; it would be correct if you start with light and uncomplicated exercises, gradually increasing the load and increasing the time of exercise. The main thing is to decide on the main goal of training (weight loss, general health, strengthening a certain muscle group, restoring the cardiovascular system, etc.).
The best initially would be 20-30 minutes of aerobic exercise at an intensity of 4-5 times a week. At the same time, it is not so important whether it will be aerobics classes, swimming in the pool, or just running or cycling. It is best if all these activities are combined.
In addition to regularly scheduled exercises, it is recommended to perform short and simple exercises for flexibility, balance and breathing every day.
As mentioned above, aerobic training is recommended, which includes various exercises for the general development of the body. Such classes can be carried out both in the gym and at home. In this case, partial use of various simulators and equipment is possible.
An approximate program for such training should include at least 8-10 exercises, where each of them must be repeated at least 10 times. Between each exercise you need to take a rest break for about a minute.
Experts recommend changing the exercise program every month, thereby achieving an effect on all muscles without exception.
It is not recommended to get carried away during classes only on a certain simulator, since only a static load occurs on some muscles, while others often remain unused.
Playing team sports, be it football, basketball or volleyball, is very effective. Not only is there a general improvement in the whole body, but there is also a huge emotional charge.
It should be noted that the health status of different people at the same age can vary greatly, so all the recommendations listed above are approximate, and for a more individual training program it is better to consult a doctor, who should be present in any fitness center.
About the Creator
I'm Alexander Jenkins, an experienced fitness and wellness professional. Committed to helping people reach their true physical potential, I have dedicated my life to transforming bodies and lives through fitness training.