You may have heard that “at 40 everything begins to fall” or that “40 is the end of youth”. I also heard it and I got scared, but when developing my movement “The 40 is the new 20”, I realized that it does not necessarily have to be this way: at 40 you can be physically fit, maybe even better than your 20.
It is also good to say that this requires a lot of discipline, commitment, mental work, motivation and something of sacrifice; but the energy, joy, and desire to live that you feel to be healthy and fit, are worth it. Exercise is one of the pillars of my life, and that’s why today I wanted to bring you these simple tips to make the most of your training routines in your 40’s.
If you have the habit of exercising for some time, your exercise routines at 40 will not be very different. But if you are a beginner, it is important to go step by step, especially because at this age the risk of injury to muscles, joints and bones increases.
Beginners can start with some cross-training, or vigorous cardiovascular exercise such as walking, biking, swimming, 20 to 30 minutes, two or three times a week.
At age 30 we naturally begin to lose muscle mass, which is why it is essential to regularly practice resistance or strength training (with weights), at least three times a week. As for weight, if you want to lose weight and tone, use little weight and do more repetitions (two to three sets of 10 is enough). This will also help you prevent the loss of bone density that leads to osteopenia and osteoporosis.
You always have to warm up well before you start. Do at least 15 minutes of stretching to increase joint mobility and balance posture before executing any routine. If you have little time, do at least seven minutes, but never train without heating before.
I strongly recommend drinking enough water during the day and especially during training to prevent dehydration. Another drink that is wonderful for before, during and after exercise is coconut water, as it helps to naturally increase energy and muscle mass, burn fat and replenish lost electrolytes.
It is always good to have the advice of a qualified trainer or an exercise program to guide you step by step. Remember to do a general medical check before starting and eat healthy so that you see the fruits of all your sweat and effort.