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Fitness After 40 can be quite a challenge, especially if you are not used to regular fitness routines. Aging signs like loss of muscle mass, declining bone density, and reduced VO2 Max call for a proactive approach. Therefore, your fitness training methods will have to keep changing after you cross 40. It is a challenge to counter those factors and stay fit, but it can be done, no matter how old you get.
In addition to physical hurdles, there are other reasons why people give up on their fitness after 40 or even earlier. However, you can counteract the declines with smart training and lifestyle changes early on. That way, you can ensure sustained physical activity and well-being for decades to come.
Fitness After 40 – What happens after 40?
At around 40, you will see physical changes like hormonal shifts, loss of strength, and slowing down of metabolism. They will be accompanied by newfound anxieties and potential health issues linked to sedentary lifestyles. This age marks a pivotal point, prompting a revaluation of life choices and a heightened awareness of well-being.
It is the phase of “recalculating the route” according to the changes taking place in the body. In your inner journey of reassessment, you must also consider the time and energy you spend on career and family needs.
This is the time of our lives that will mark the future of our health and fitness for the coming years and decades. It is never too late in life to start working on fitness, but it becomes an uphill task if you delay it even further after you turn 40. Moreover, you could be inviting health problems by delaying it anymore.
Yes, your body has changed, and the decline is obvious, but retiring from physical activities is not the answer.
Fitness After 40 – What should you do?
Assess your current fitness level –
As age affects your strength, stability, mobility, and cardiorespiratory fitness, it becomes crucial to assess your health and fitness regularly. You could go for a personalized training program after professional evaluation from an exercise physiologist, physical therapist, or certified personal trainer. Alternatively, you could use online resources that offer home fitness tests.
You could do a VO2 Max test to check your cardiorespiratory fitness effectively. You will need to consult a doctor or exercise physiologist for this test. It measures your overall capacity to do physical activities like aerobic exercises and high-intensity interval training (HIIT). Regular assessments and targeted workouts contribute to maintaining optimal fitness levels as one grows older.
On the other hand, you could also do this assessment part yourself, which is after starting your workouts or training. You could start slow to check the thresholds of your endurance, strength, and mobility. If you choose this path for fitness after 40, you must go for a gradual progression and not start with something too drastic. Remember, it takes more time to regroup if you get injured after 40. Many people have done it successfully, but I would not recommend it if you have any existing health issues. In that case, you should get your health assessed by a doctor.
Set up realistic goals and work towards achieving them. Things will start becoming easier as your body becomes stronger and more resilient. Consistency is the key to your success.
Plan your training timing –
You could start with one workout session of about 1 hour per day, for 6 days a week. It is the bare minimum time that you will need to invest to improve your health and fitness. Of course, you will see better and faster results if you can manage 2 sessions daily.
Firstly, you should decide on the best time to do your workout each day. It should not be so difficult to find about an hour for yourself, no matter how busy a life you lead. People spend more time than that on OTT networks or while scrolling aimlessly on their phones.
If you have unpredictable evenings, you should finish your daily workouts in the mornings. The time you choose should allow you to focus on your workouts without getting interrupted.
Now that you have allotted the best time for your training sessions, you will need to follow your plan diligently. Of course, there may be exceptions on a few days when you cannot stick to your training schedule. You could do it at some other time that day.
Sometimes, you may have to skip a day or two for some reason, but you must get back on track as soon as possible. Cheat days can turn into cheat months even before you realize it. Be mindful of the days you miss out, and get back to your training sessions ASAP.
In the beginning stages, you may have to force yourself to do regular workouts, but with every passing week, you will start enjoying your sessions. It will gradually become a part of your lifestyle. All this does not happen overnight, but you can make it happen by being consistent with your efforts.
Fitness After 40 – Go for variations –
You will need cardio exercises, strength training, and mobility exercises to achieve your overall fitness goals. All this has to happen in those 6 days and within the time that you allot for your fitness activities.
How you go about it will depend on your fitness goals. For example, you will need to spend more time on strength or weight training if you are interested in growing big muscles. If you need a flexible body, you will have to focus more on mobility exercises and flexibility stretches. If you wish to develop endurance, you will need more cardio exercises like running and swimming. However, you cannot totally neglect any of them.
When it comes to fitness, there are no hard and fast rules. You can train your body according to what is best for you. However, the main criterion here is to be consistent. It does not matter what kind of workout regimen you choose. You have to show up each day. Variations in your exercise regimen will help break the monotony and also help you engage and target different muscle groups.
Think beyond toned biceps and 6-pack abs –
If done properly, strength and cardio training may lead you to a true fountain of youth. In our younger days, our fitness motivations are mostly towards aesthetic goals or looks. We just wanted to look great in photographs, in social circles, or in front of a mirror. It may have worked in the younger days because we lead an active lifestyle.
However, things change after we cross 40. You will need to do more than only focusing on certain muscular groups like the biceps or abs. You must engage many other overlooked muscles that are vital for strength and fitness. Strengthening of core muscles beyond the apparent abdominal area and arms will help us become stronger.
Challenge yourself but control the load –
To optimize the benefits, you will need to adopt a progressive fitness plan that consistently raises the bar, whether it is increasing weights, distance, time, or reps. Improvement comes from challenging ourselves, especially as we age. By intentionally pushing our physical limits, we can prepare ourselves for a more capable and resilient future self.
Your body will be able to take more physical challenges as you progress, so you can test your limits without injuring yourself. The idea is to be able to do more while being in complete control of the load, be it weight, distance, time, or reps. Never lose your form or posture while pushing your limits, and don’t forget to breathe properly. Also, know when to stop. Listen to your body signals.
Embrace the mindset that growth occurs through overcoming difficulties. Your fitness routine will evolve, and your body becomes capable of lifting more weight or doing more reps. If you are a runner or a swimmer, progression will help you do longer distances or time. Nothing will motivate you better as you progress while navigating the aging process.
Wrap up –
Embrace lifelong fitness by envisioning your future athletic self and training wisely. Reassess your life after 40, acknowledge physical changes, and take proactive measures. Regular assessments, diverse workouts, holistic strength training, and a progressive fitness plan will contribute to your optimal well-being.