Fitness Over 40
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Your workouts and dieting habits back when you were younger around the age of 18 were probably much different than they are today. With aging, the body goes under many physically and hormonal changes. You can’t indulge yourself into heavy weight lifting as much because of brittle joints and weaker connective tissues. The durations of your workouts are reduced because of lower energy and endurance levels. Joint pains right now are probably the least of your problems at the moment considering other health variables. These issues prevent you from working out as much when you pass the age of 40. But you don’t have to suffer the consequences of aging if only you train the right way. Here are some tips for those middle age guys that are still wanting to train like a bodybuilder:
-Muscle development should occur with proper dieting and a well planned and progressive workout routine. The use of supplements such as creatine, multi-vitamins, and protein could also help you maintain muscularity with your workouts. Also, there’s another supplement you can take called L-Arginine. It’s an amino acid that helps the production of nitric oxide, which in turns helps more blood flow throughout the circulatory system. And not to mention it also helps the production of growth hormone. Growth hormone is what keeps us younger and adaptive.
• If you’ve been away from the weights for some time now (a couple years) then body weight calisthenics and cardiovascular exercise should be the primary outlook of your workout routine. Body weight exercises include push-ups, pull-ups, dips, and squats. With your cardio workouts, you could include power walking, jogging, swimming, hiking, bicycle riding, anything that gets the heart going. As far as the duration of the exercise, you should be working out for at least 30-40 minutes per session.
• After you have adapted yourself to body weight training and you are conditioned to move up to the next step, you can move on to the wonderful world of weight lifting. Depending on your physical condition, you should start out at 4 exercises per workout with 3-4 sets of each. Within each set of an exercise, you should be able to do reps of 8-10 for muscular development. Be careful as not to over train, and keep strict form throughout all of your exercises. Being sloppy with your workouts will only induce more injuries. And as you’re getting older, you should keep in mind that recovering from injuries is not what it was like when you were 20 years younger. No offense. So let’s try to keep injuries to a minimum as much as possible.
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