Workouts for beginners after 40 years
According to statistics, forty-year-olds have more diseases than twenty-year-olds. The range and quality of diseases indicates the remaining health resources.
For example, sometimes people with one torn ligament in their knee come to me with a request to strengthen their knee. Unfortunately, these people don't understand that squats will not grow a ligament.
It's hard to compete with one link against those who have two.
At age 20, there is a lot of testosterone and young males and females demonstrate their dominance in competitions. At 40 years old there is little testosterone and “ligaments”, so demonstrating dominance: there is less desire and more dangers.
Motivation to exercise at 20 years old and at 40 years old are different motivations. But to start, you need motivation.
People with training and competition experience live on memories and feed their motivation from those memories.
It’s more difficult to start training at 40 years old, because you, a person with a lot of life experience, become a beginner.
I think that at the age of 40 you need to start not with registering for Ironman or Olympia, but with 90 minutes a week of training according to desire and well-being. And then the principle “appetite comes with eating” will do its job itself.
Many of my clients, in order not to overload the body, start with a truncated version of the Size/Quarter technique
Cardio training for men over 40
Men over 40 who decide to start cardio training need to be attentive to their pulse and joints.
Children can afford to play catch without a heart rate monitor and tear their knees on the asphalt. But after forty years it is better not to do this.
A monitor for two thousand rubles is an important attribute for a man after forty, like, for example, a good watch or shiny shoes.
A mature man needs a monitor in order to monitor his heart rate during training and slow down when the upper limit is exceeded, even if a woman who is 20 years younger is running past.
The second issue with cardio training for men after 40 is the musculoskeletal system.
Children learn to walk first, then run, and all this happens naturally.
After 30 years of a sedentary lifestyle, the body can still walk, although some have pain in the knees or lower back, but running can be not only painful, but also dangerous.
You should not choose situational types of cardio training, such as football, if you have not played catch-up for a long time.
Start with your usual walking, but not at a walking pace, as in the office or supermarket, but at a brisk pace, so that your heart rate rises to 170 minus your age.
If your heart rate does not rise from walking, you can switch to jogging at walking speed.
If jogging has raised your heart rate to 170 minus your age, then you don’t need to run faster - run longer.
The essence of cardio training for men after 40 years is not speed, but minutes.
Try to get at least 90 minutes of cardio jogging in a week, as long as it's at least 30 minutes per workout.
If 90 minutes seems like a manageable task, then add minutes of cardio according to the 10% rule until the body says: “enough”
Typically, for men over 40 with a full-time job, the body says “enough is enough” with between 90 and 180 minutes of cardio per week.
Do squats
Let's not hide it, every woman wants to have beautiful rounded shapes in the buttocks area. Even those who got them naturally notice negative changes after forty due to a decrease in muscle mass. If done correctly, squats will strengthen the muscles of the hips, buttocks, back and abs. Moreover, these simple exercises have a beneficial effect on balance and coordination.
Stand straight, place your feet shoulder-width apart. Straighten your shoulders and straighten your back so as not to put unnecessary stress on your lower back. The main rule of squats is that your knees should not protrude beyond your toes. Try to do deep squats. Shift your weight to your heels, only in this case you will work your gluteal muscles well. Start with 20 exercises and gradually increase the number.
“We are still friends”: Derevianko commented on the breakup with his wife
Lost weight: what Sofia Tarasova sacrificed for the sake of “VIA Gra” (new photos)
Smooth and fresh skin: dermaplaning, or why a woman needs to shave her face
Gymnastics for wrinkles in Japanese
Women from the Land of the Rising Sun maintain a youthful appearance for a long time. This is due to special gymnastics, which rather resembles a specific, unlike anything else, massage.
The technique was first introduced to the world in 2007. It's called Asahi gymnastics, which translates to “morning sun massage.”
Contraindications
Despite its apparent harmlessness, Asahi massage has a clear range of prohibitions. The following categories of people should not perform such gymnastics:
- with diseases of the ENT organs in the acute stage;
- with inflammatory diseases of unknown etiology with a persistent increase in body temperature;
- with problems of the lymphatic system;
- with dermatological diseases;
- with open wounds (cuts, scratches);
- with acne, rosacea (spider veins in the cheek area).
It is not advisable to do Japanese gymnastics for women with a thin face. If you really want to, you only need to work on the upper part (forehead and cheekbone area). This massage promotes active weight loss.
It is not recommended to work with the face using Japanese technology during menstruation.
Indications
Japanese facial gymnastics is recommended for different age categories. There are several types of Asahi massage - universal, for those over 40, for those over 50 and even over 60.
Gymnastics is indicated for:
- to prevent the appearance of wrinkles or to significantly reduce them;
- increasing skin turgor;
- relieving swelling;
- improving skin color;
- significant reduction or complete removal of the double chin.
Technique
It is believed that any woman can do Japanese gymnastics for facial skin against wrinkles on her own.
However, this is not quite true. You will have to study long and hard. In addition, giving yourself a massage is not very convenient, especially without any skills. However, if you carefully study the video, you can learn how to do gymnastics in just a week.
Order of influence:
- Facial cleansing.
- Application of oil (Vit. E in oil).
- Carrying out a massage (carefully watch the video in the article).
- Removing residual oil with a napkin.
The technique depends on the type of Asahi massage. For those under 40, it is recommended to gently target problem areas.
Anyone who has already crossed this line works more actively with the face. Women over 50 are advised to treat the skin intensively, but not to overdo it.
For those who have crossed the 60-year mark, the gymnastics technique will be completely different.
Remember, the skin on the face is delicate, and with the appearance of wrinkles it becomes even thinner, so any, even the most active effect on it, must be carefully dosed.
The main rules of fitness for women after 45 years
In order for fitness to bring maximum benefits and help get rid of unnecessary fat deposits, you need to know the basic rules.
Don't exercise on an empty stomach. This can lead to nausea, dizziness, weakness and low blood pressure. The last meal should be 1.5-2 hours before training. Foods rich in protein and slow carbohydrates are suitable.
Nutrition plays a big role in the process of losing weight. To reduce your appetite, take a warm shower before eating. This technique effectively neutralizes evening hunger and sets you up for rest.
During your workout, drink small sips of water every 10-15 minutes. This will help maintain electrolyte balance and prevent dehydration. Give preference to clean still water.
The main goal of training is to speed up your metabolism. Therefore, there is no need to overload the body - this can negatively affect the condition of joints and muscles. You need to exercise regularly, 2-3 times a week, gradually increasing the duration of the workout to 1-1.5 hours. The intensity and strength of the load depends on the shape of your body.
Don't try to pump up all your muscles in one workout. Focus one session on your arms and chest, the second on your abs and legs. Alternate muscle groups to work your body evenly. Strengthen your abdominal muscles every workout.
After 40 years, the amount of calcium in a woman’s body decreases and a deficiency may occur. Because of this, bones become brittle and there is a high risk of injury. High-quality multivitamin supplements will help fill the deficiency.
Although fitness is useful at any age, there are a number of limitations: injuries, heart disease. To avoid problems, first consult a specialist.
Expert commentary
Anna Dolgikh, personal trainer, certified specialist in physical fitness and rehabilitation. Multiple winner of rhythmic gymnastics competitions. Certified specialist in stretching, classical and step aerobics, strength and functional areas
Women over 45 find it more difficult to stay in shape than young beauties, but don’t rush to give up prematurely. Regular fitness classes will help strengthen muscles, remove fat folds and improve well-being. Half the success is choosing your direction. Then you will study with inspiration and a positive attitude.
Classes under the guidance of a trainer provide strong motivation. The instructor will not let you relax and will correct your mistakes. It will help you build the training process and achieve results.
It is important to pay attention to nutrition. To get rid of excess weight, remember the rule - your portion should be graceful. Before eating, do a mini workout and move actively for one minute - your appetite will significantly subside
Before eating, do a mini workout and move actively for one minute - your appetite will significantly subside.
The most important thing you should take with you to training is a good mood. The right attitude greatly increases the effectiveness of all efforts made.
Exercises for women
The most effective exercises for joint mobility:
- As you inhale, raise your arms parallel to the floor, hold the pose for 10 seconds, and as you exhale, release. Feet shoulder width apart.
- Circular movements of the head. 15 times in each direction.
- Bend forward and backward. Do 15 approaches in each direction. Touch the floor with your hands.
Leg exercises
- Side squats with alternate weight transfer on widely spaced legs.
- Lunges. Alternately take a wide step forward with your foot, keeping your back straight and upright. For efficiency, you can use 2.5 kg dumbbells.
- Holding the back of the chair, alternately swing your legs back, while bending your back slightly.
- Squat with arms extended forward.
- Make an emphasis while crouching. Take a sharp jump back without lifting your hands from the floor. Your legs should be in a push-up position. Return to starting position.
All exercises are performed 10–15 times.
Strengthening arm muscles
- Feet at shoulder level, arms raised up. Bend your arms alternately at the elbows and place them behind your head. Alternately touch the right and left shoulders with each hand.
- Sit on a chair, lower your arms with dumbbells along your body. Bend your elbows and touch the dumbbells to your shoulder joints. The back is motionless.
- Hands are behind your back, clasped. Lift as high as possible with springy movements, slightly arching your back.
Exercises for the spine and back muscles
- Lie on your stomach, stretch your arms forward, bend your spine. Raise your arms and legs to their maximum height at the same time.
- Holding the back of the chair with your arms extended forward, bend forward springily. The back remains straight.
- Lie on your stomach with your hands on the floor at the level of your shoulder joints. Slowly straighten your arms, raise your body and bend your spine.
Strengthening your abdominal muscles
- Lying on your back, do “scissors” and “bicycle”. Hands are behind the head.
- Lie on the floor, fix your feet. Place your hands behind your head and raise your body perpendicular to the floor.
To strengthen the muscles of the buttocks, you can do the following: take dumbbells, step back, lowering yourself to the floor. Return to starting position. Bend your leg at the knee and lift it towards your chest. Raise your arms in a circle. Start with 8 repetitions and gradually increase to 15. Regular performance of this complex will help you get rid of excess weight and strengthen your muscles.
Recovery after training for men over 40
All recovery processes occur during sleep.
Anything that interferes with sleep, shortens it and worsens its quality, interferes with the results of your training.
If training improves your sleep, then you are training correctly.
If food improves your sleep, then you are eating right.
The sleep norm for teenagers is 10 hours a day, for adults 7.
Of course, if a teenager gets 70 hours of sleep a week and an adult gets 49, then the teenager's recovery is at least 30% better.
But the relationship between recovery and sleep percentage is not linear. In fact, 30% of extra sleep gives three times more results in training: what a teenager achieves in a year, a man over 40 achieves in three.
To prevent a man’s sleep from being disturbed after 40 years, training should not be too hard and the diet should not be too strict.
You need to train to gain strength, and not to emasculate them.
The formula “the more the merrier” is true if there is a dream in this formula. The more training and the more sleep, the better the result.
Men who concentrate their courage and will only on training, losing sight of sleep, are not working to gain strength, but to emasculate them.
If for some reason you are forced to limit your sleep, you will have to slow down as your training loads increase.
Without enough sleep, you can no longer count on a 3% increase in training results.
In difficult periods of life, when you cannot sleep properly and train to gain strength, you do not need to maintain your norm in loads and train to emasculate, but you need to switch to the mode of maintaining shape.
Usually this is about 50-70% of your usual training norm during good periods of life, for example, on vacation.
You use your vacation to gain strength, and not to take a break from training?!
Make a bridge
Sedentary office work deactivates the buttock muscles. The rate at which your body burns calories slows down. While performing the bridge, the thigh muscles are stretched, forcing your pelvis to work more actively, relieving fatigue and tension accumulated during the day. During the exercise, when you rise into the bridge and when you find yourself in the starting position, tense your pelvic muscles.
A student at the Vietnam Police Academy shared how she takes care of her facial skin.
Rare shot: Viktoria Isakova showed her grown-up daughter from Yuri Moroz (new photo)
"Dad is offended." Agata Muceniece about her relationship with Priluchny after the divorce
Training program for men after 40 years
Usually a training program is written for a week based on time and effort.
If you haven't exercised for many weeks, then write a training program for 90 minutes per week.
If last week you completed 7 hours of training and you still have time and energy, then write a training program according to the 10% rule - for 7.5 hours.
Although, most likely, the person who completed 7 hours of training does not need advice on the Internet
