There is a category of “veterans” in sports. In different sports, the time to enter this category is determined differently, but most often 40 years. This means that a 40-year-old can no longer compete on an equal footing with a 20-year-old.

How to determine your abilities

Some forty-year-olds weigh 200 pounds or run 20 miles, but anyone who has been playing sports since childhood can do so. Therefore, training from the age of 40 should be divided into two types: with and without sports experience.

If the master of the sport returns to training at the age of 40, that is already a topic of conversation. If a fan, after reading popular sports magazines, decides to go home or go to the platform, that’s different. But in any case, you need to start health training.

So let’s get started!

In his 40s, there was more disease and less deterioration in his health than in his 20s. Doctors determine health balance through analysis and coaches use standards. Endurance, strength and flexibility tests help the trainer decide where to start training.

This age is characterized by a decrease in the production of male hormones – growth hormone and testosterone. Such processes have a number of other consequences – diseases worsen, sexual desire decreases, and so does the quality of life and pleasure that results from it.

By analyzing the effect of age on exercise and its effectiveness, these slowed down metabolism, decreased endurance, poor blood circulation throughout the body and ligaments and joints tightened over time. These were the biggest obstacles and characteristics that could slow down a 40-year-old man’s normal training process.

We will try to explain in detail and in detail how you can avoid the above difficulties with 40 years of training and minimize the impact on your body, because for those who have clearly decided to start a healthy lifestyle, nothing is overwhelming, impossible.

Important!

Specialization cannot start without general physical preparation. For example, children over the age of seven are taken to the hockey department. But only those who can push more than fifteen.

Where should I start first

The first thing to check is the cardiovascular system. Eliminate possible factors that affect the occurrence of serious health problems. Monitor your blood pressure and heart rate. It is also worth paying attention to the musculoskeletal system. If all goes well, you can start exercising.

It is important to remember one rule: do not rush and chase progress. Increasing the load during exercise should be done very slowly.

If you are forty years or older and have never exercised, walking, exercise, stretching and strength training are the best ways to get started. The best way to start strength training exercises is to lie on the ground or on a hill (a simplified version of the knee supports), weightless squats + breakouts and the basis for twisting. You can stay at this starting level for a long time because progress is not only due to exercise, but also to lifestyle changes.

Since we started playing sports at the age of forty, and this is a radical lifestyle change, it’s worth changing the habits that “push you into the abyss”. What should be changed? The first thing that needs to be clarified is nutrition. You also need to ensure good sleep and, of course, get rid of bad habits.

Strength training

A man over forty doesn’t need a series of exotic strength exercises: a series of push-ups, push-ups and squats is enough. But not every man over forty can get up, which should also be considered. For strength training, a decision must be made as to which supine positions, pull-ups and squats the athlete can perform and which they can repeat correctly 12 to 25 times in a row.

heat and heat

Men over forty should carefully prepare their bodies for strength training. To warm up, simply jump into place for five minutes, and to warm up, rotate your limbs in your knees, hips, elbows, and shoulders. Don’t try to warm up like young athletes on YouTube, but according to your age.

Cardiovascular exercise exercises

You can still walk after forty years, but doctors no longer recommend running because it can hurt your knees and waist. The easiest type of cardio exercise is a quick walk or a low heart rate jog. Low heart rate (155-170) minus age.

Starting this workout 90 minutes a week is a good start. For the vast majority, 90 minutes of cardio is enough in the first week of training after many years of inactivity.

However, strengthening exercises are required:

• Lizards.
• Mastered.
• Squat.

For your first cardio workout, it’s best to buy the cheapest heart rate monitor. It’s best to film the first strength exercises to make sure you’re doing push-ups and not shaking your head.

The program for the first week of training can consist of three cardio workouts and three 30-minute strength training workouts.

Forty years of training should be built with cardio training. As already mentioned, it is worth starting the workout only with your own weight, without weights. To achieve a higher fitness, strength training, sports equipment, e.g. B. Dumbbells, fitness bands and expanders, medical balls.

In the initial stage, the exercise should be performed without interruption. The rest is done at the end of the round when all the exercises are over. Then the next round was over.

The number of rounds is chosen individually, as is the number of repetitions. The optimal repetition interval is 14-20 with low weight.