One thing remains the same, regardless of age. These basic steps include a diet rich in lean protein and vegetables, regular strength training, and aerobic exercise to keep you on the right path to fitness success. However, there are some bad habits that, if picked up along the way and left unattended, fail completely. hinder your progressThis includes the worst 40-year-old fitness mistake I’m going to share with you today.
Anything that hurts your endgame should be avoided or thrown away as soon as possible.
First, let’s talk about the importance of staying healthy as we age.according to Centers for Disease Control and Prevention (CDC), work in progress physical activity Your regular routine is one of the “most important” gifts you can give your body and overall health. or avoid it. Helps strengthen muscles and maintain independence.
according to health linePeople over the age of 40 should get 30 minutes of moderately vigorous aerobic exercise daily, muscle-strengthening activities targeting major muscle groups three days a week, and balance-strengthening exercise at least two days a week.
so now you know what you do should do it let’s talk about you should not do conduct.
Related: 5 Best Exercises To Lose Belly Fat And Delay Aging, According To Fitness Experts
Many people make the mistake of doing only cardio when trying to get in shape. The problem here is that cardio burns fewer calories than strength training. As we age, we lose lean muscle mass if we do nothing to maintain it. So even if you lose weight, you risk losing muscle as well, which can slow your metabolism down significantly.
Related: What Science Shows About Exercise Habits Delaying Aging
Another big mistake people over 40 make is doing more sets and reps than they should. There are numerous muscle fibers and motor units that can be recruited during a sweat session. Any more than that and something called “junk volume” activates, simply accumulating fatigue and doing nothing to help you progress. This can also negatively affect recovery (more recovery is needed as we age) and raise cortisol levels, which is why he shoots 2-3 working sets with each exercise. increase.
As we age, joint health and mobility become more important than ever. If he doesn’t incorporate any stretching or flexibility training into his daily routine, his motor skills will suffer, especially if his desk job keeps him sitting most of the day.
The goal is to continue exercising and remain pain-free and injury-free. Prior to your workout, spend at least 5-8 minutes doing a proper warm-up. Focus on stretching your hips, shoulders, and chest muscles, then finish with core and glutes work to prep your body.
Tim Liu, CSCS
Tim Liu (CSCS) is an online fitness and nutrition coach based in Los Angeles. read more
