You may have heard that "when you reach 40 everything starts falling" or maybe "40s are the end of youth". I also heard that and I got scared too, but when I development my movement 40 is the new 20, I realized that it doesn't have to be this way. You can be physically fit when you are 40, and even in better than when you were 20. It is also good to say that you need a lot of discipline for this, commitment, mental work, motivation, and some sacrifice. But, the energy, joy, and desire for life that you feel when you are healthy and in shape are definitively worth it. Exercise is one of the pillars of my life, and that is why I wanted to share some advice to make the best out of your training routines when you are 40.
✓If you exercise from a very long time, your routines when you are 40 won't be very different. But if you are a beginner, it is important to go step by step, especially because at this age there is a higher risk of tearing a muscle, sprain a joint or break a bone.
✓Beginners can start with some cross-training, or some vigorous cardiovascular exercises like walking, cycling, swimming, 20 to 30 minutes, two or three times a week.
✓When we are 30 we start to naturally lose muscle mass, this is why it is essential to regularly train with weights for better strength and resistance, at least three times a week. Regarding how much weight, if you want to get thinner and tone up your muscles, use little weight and do more repetitions (two or three sets of 10 repetitions is enough). This will also prevent bone density loss that leads to osteopenia and osteoporosis.
✓It is always necessary to warm up before beginning. Do, at least, 15 minutes of stretching to increase the mobility of the joints and balance your posture before executing any routine. If you don't have time, do at least seven minutes, but never train without warming up first.
✓I really recommend drinking plenty of water during the day and especially during training to prevent dehydration. Another wonderful drink to take before, during and after training is coconut water, it naturally helps increase energy and muscle mass, it helps burn fat and recover lost electrolytes.
✓It is always good to be guided by a qualified instructor or with an exercise program that takes you step by step. Remember to have a general medical review before starting and remember to eat healthy so that you can see the results of your effort and sweat.