Fitness After 40
I have always been into sports and fitness from a very young age, unfortunately as I grew older fitness got put on the back burner. Now that I am over 40 years of age fitness has become very important to me. This is where you will get honest reviews from a real person who has spent the last three years testing and reviewing fitness and nutritional programs available to purchase online.
Here are three tips 3 Tips for fitness and good health because it isn’t something that’s reserved for the young. Fitness is for everyone and should be incorporated into your life, especially as you age.
Unfortunately, it gets harder to look and feel fit as the years go by. This is because as we age, our bodies lose elasticity, joints become more prone to injury and cellulite shows up. Hormonal changes can also slow down your body’s metabolism, which is why you might find that the workout regimen that worked for you for years ago isn’t quite as successful today.
If you’re committed to fitness after 40, follow these three tricks to change up your routine, improve your diet and overall promote a healthier, happier lifestyle.
Tips for Fitness After 40
1. Incorporate Interval Training
Cardio is a heart-healthy way to burn calories. However, long, monotonous cardio workouts like treadmill running or stationary cycling can become less effective after 40 because quite simply, they aren’t challenging your body anymore. Switch up your cardio routine and incorporate short high intensity interval training sessions. Instead of 30 minutes walking on the treadmill, try 15 minutes of body weight exercises like jumping jacks, burpees or sprinting in places.
2. Add More Weight Training
For most people, the weights section of the gym can be the most intimidating. It shouldn’t be. No matter what your physical goals include, regular weight training can help you achieve them, especially with fitness after 40. Weight training is great for toning, building strength and even promoting weight loss. Because muscle mass gets harder to retain with age, you should try to weight train 3-4 times a week for 30 minutes in order to see results. Start out with 12-15 reps of a manageable weight for two sets of each exercise. As you get comfortable, add a third set at a higher weight but only 8-10 reps. This will allow you to continuously challenge your body to lift more weight and grow even stronger.
3. Eat More Protein
Even if you’re more focused on dropping pounds than building muscle, protein is still a crucial part of the nutrition equation. Protein helps you feel fuller longer. Your body has to work harder to burn protein than carbohydrates and fats, so it burns more calories in the digestion process. According to The Institute of Medicine, adult men and women should try to consume .8 grams of protein per kilogram of body weight each day. If you’re working out, you will need more protein to help fuel your workouts. To find the amount of protein you need to consume each day, simply take your body weight multiplied by .6. That will give you the number of grams to shoot for each day.
When I was feeling down with myself for being overweight and feeling sluggish, one of the things that I did to pull myself out of the “fat fog” was read and absorb everything I could about nutrition and different methods of training to get rid of the fat and let me feel better about myself again. So here is my gift to you if you need a little pick me up.
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