Over 40 Fitness Guide – Staying Fit as You Age
While you may act or feel as if you are still 18, when you are over 40, your body drastically changes. Not only do you lose muscle mass, but your body’s metabolic rate slows as you age. This can cause you to gain weight faster than before, and a lack of muscle mass will make the same activities you used to perform much harder. To put it simply – aging stinks.
While you may not want to change your current habits, our over 40 fitness guide, coupled with pointers from the Old School New Body Fitness Program will show you how to finally get back into shape and revitalize your life.
What’s in Your Fridge?
First things first, you need to eat a proper diet. What does this mean? Well, every over 40 fitness program needs to start with diet. If you are not maintaining a healthy diet, you are not going to see results – period.
A few tips to get started are:
- Ditch the processed foods.
- Eat often. Five to six small meals per day is ideal.
- Eat protein with every meal.
- Eat the right carbs
- Eat lots of veggies and fruits.
You cannot eat fast food or indulge in pizza too often. You can have a slice of pizza every once in a while, even weekly, if you stop at just one slice. Remember, you will need to burn off these excess calories at some point.
Once you have a solid diet, you will be able to forge the perfect over 40 fitness and nutrition plan for you. If you need to lose weight, follow these steps.
- Determine your current weight.
- Use this calculator to get started.
The goal is to burn more calories than you consume. You want to also eat protein with each and every meal. Since it is harder for your body to break down protein, it is best to eat more protein to burn further calories.
Now, follow your caloric intake guidelines you just mapped out precisely. This is the only way to lose weight. Remember, fitness is mostly about diet. You are using exercise to build muscle and burn further calories.
Should You Ditch the Cardio? Fitness Done Right
When you get older, your joints begin to act up. Most people experience joint pain after 40, and this becomes more of a problem when performing certain exercises. For instance, bad knees or foot problems can plague a person throughout life, and running on a treadmill can make matters worse.
While you should remain active and include walking into your over 40 workout, this does not mean you should be running on the treadmill. Unless you are a runner or athlete, you can do other fitness routines to ensure that your heart is pounding and you are working on your cardiovascular health at the same time you are building muscle.
The goal to optimum health includes:
- Eating foods that help you reach your goals.
- Exercising more effectively.
- Performing exercises properly to avoid injury.
There are a few ways to do this, and it is important to note that there are extreme fitness over 40 routines and light routines for those in their 60s and 70s that need to get used to fitness workouts again.
- Perform 3, 30 minute workouts per week.
- Skip cardio sessions.
- Workout by doing HIIT training.
- Eat protein more often.
The goal is to maintain a proper fitness schedule to see long-lasting results. What this means is that you will want to make sure you exercise 3 times per week for 30 minutes. The 30 minute mark may seem short, but the truth is far too many people waste time by taking 2 minute breaks between sets. Instead, you want to have 10 second breaks between sets.
You will perform 4 – 6 exercises and can boost this to 8 if you want to truly build muscle. If you are not doing full body workouts, you will want to break your day down into the following:
- Biceps / Triceps / Back
- Chest / Abs
- Legs / Shoulders
This will allow you to exercise each muscle group once per week so that your muscles stay strong and limber.
Are There Any Precautions You Should Consider Before Getting Back Into Shape?
- Start with light weight and work your way up to heavier weight.
- Always increase weight when an exercise is too easy.
- Perform motions slowly and with proper form.
- Rests should be very minimal between sets with a max rest of 10 seconds being ideal. If you are older or have health issues, you can adjust your rest accordingly.
- If using weights that can fall on you, ensure that you bring a partner with you or hire a trainer to help you.
- Be very cautious with deadlifts as improper form can lead to injury.
By exercising properly, you can ensure that you are burning calories, breaking down muscle fiber and ultimately forging an over 40 fitness guide that will show results. If you are looking to take things further, take a quick look at Old School New Body. This fitness program was made to help folks get back into shape and takes all of the guesswork involved in having a go at fitness alone.
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