The normal over 40 workout pushed at gyms is rather easy. Oftentimes, young trainers try to “ease” a person into a workout by providing them with the absolute easiest training program. If you’re like me, you want to put in all of the effort possible during your workout to ensure that you’ll see results. Over 40 fitness comes with a lot of misinformation.
Let’s explore some common myths of over 40 workouts (excuses) and their validity. If You are in a hurry, click here for the Old School New Body site to get on the right track to getting in shape. Otherwise read on for the top 5 fitness myths.
Over 40 Workouts – Top 5 Fitness Myths
1. You Need to Lift Lighter Weights
Often seen with weight training for women over 40. People head to the gym and start with two pound weights. Seriously, just two pounds. Can you lift a jug of milk with ease? If so, you’re lifting 8.6 pounds. I know, “there is no way a gallon of milk weighs 8 pounds,” but I checked it over and over again. You can even see the same measurements by Purdue University.
Your muscle fibers need to break down so that when they regrow, your muscles strengthen. Time under tension (the amount of time you spend with your muscles contracted) is what will produce the best results.
If you’re just starting out, you’ll want to ease into the process. Start with lighter weights, but ensure that they’re moderately heavy. If you can easily finish a set of incline bench presses, you need to add more weight. Unfortunately, you need to sweat and really engage your muscles if you want to see optimal results.
2. It’s Too Late to Start Now
One of my absolute worst pet peeves is when someone says, “It’s too late to start working out.” No, if you’re alive, you can start working out and see results. Strength training over 40, 50, 60 or even 70 is beneficial. Your body will still break down muscle fibers and regrow to be stronger. In the worst case scenario, you’ll be able to maintain your current strength level into your elder years.
3. You’ll Injure Yourself
Have you seen people bench pressing like they are in a race? You know, the people that put on 20 pounds and go at speeds so fast that cameras have a difficult time capturing their movements? These are the people that hurt themselves. If you’re nursing an injury, you’ll want to start off slowly, but it’s more about form than age.
Always maintain proper form and adhere to the 1 second per rep rule. One second to go down and one second to go up is ideal. Maintaining proper form (no jolting or swinging) is a must.
Note: If you need to jolt to curl a weight, you need to lower the weight immediately. It’s good to struggle, but never sacrifice your form.
4. You Must Spend Hours at the Gym
Whether your 21 or 65, you don’t want to spend hours in the gym every day. No one has that amount of time or stamina unless they are a professional athlete. Your body needs time to recover, and you need to be able to put forth your best effort every time you perform an exercise. After 40 minutes to an hour, your exercises will diminish; your body is fatigued.
Instead, you want to spend 30 – 45 minutes in the gym. You can push to 60 minutes, but put it to an end right there. The best workout for men over 40 is intense with short breaks in between sets. With shorter breaks, your muscles are under tension for longer, and you’ll be in and out of the gym faster as a result. Furthermore, you’ll be working so vigorously that you’ll see cardiovascular benefits as well.
Old School New Body starts off with working 3 days per week for 30 minutes and moving up as you progress. It’s simple yet effective.
Workouts for men over 40 can be to lose weight, sculpt muscles or build muscles. You need to change your workout accordingly for the results you want to see. Heavier weights are best if you are looking to gain strength. This means adding more weight and reducing the reps you perform to see optimal results.
5. Women Get Bulky
If you’re a woman, you’ve probably heard that you’ll get bulky if you lift heavy weights. An over 40 workout will be able to help you gain muscle and reach your goals faster, but you won’t get big and bulky as a result. Just look at fitness models. These models work very hard in the gym, but they also lift heavy weight.
As a woman, you can lift heavier weights and not look like a bodybuilder. Scientifically, many of these women do not have the testosterone to look as big as they do without abusing steroids.
Weight training is just part of the puzzle. If you eat healthy and consume a balanced diet of equal parts protein and carbohydrates while eating 30% healthy fats, you’ll be well on your way to looking better at 40 than you did at 30.
Where Do You Go From Here?
These myths and excuses really seem to hinder progress from a lot of people trying to improve their overall health and fitness. If you are looking to take things to another level, take a look at Old School New Body to get on track and stay that way. The program is simple, affordable, and suitable for men and women of all ages, however, it is really tailored to the 40+ youngsters out there.
More Information: Click here to find out about weight loss over 40