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How to train after 40
It's never too late to start exercising, but it is important to understand that physical activity is beneficial if done wisely. The wrong choice of load can aggravate old injuries and cause irreparable harm to health. Already after 30 years, women become more vulnerable due to gradual hormonal changes. Well-trained women do not need to radically change the program after reaching a certain age, and for those who do not have a long training experience behind their backs, it is especially important to start training correctly and take into account age-related changes.
How to train a woman after 40 years
These rules will also be relevant for 30-year-old women who previously either did not exercise at all or played sports with long breaks. Different types of training activities affect the body in different ways.
Anaerobic (strength) training strengthens muscle and bone tissue, which is extremely important for women 30+ (calorizer). A decrease in the level of sex hormones entails the breakdown of muscle mass and thinning of the bone structure, which is fraught with a slowdown in metabolic processes and the development of osteoporosis. Strength training and sufficient protein in the diet reduce these risks.
Aerobic (cardio) training strengthens the heart muscle and improves overall endurance. Since a decrease in the level of sex hormones is associated with the development of cardiovascular diseases, it is important for women to engage in cardio.
Stretching (stretching) is focused on developing the flexibility of the ligamentous apparatus and improving the mobility of the joints, however, it is extremely difficult to achieve significant flexibility of the body after 30, therefore, stretching is appropriate to use to relax muscles and prevent diseases of joints and ligaments.
According to the current WHO recommendations, people aged 18-64 years should:
- Perform strength exercises for the main muscle groups at least 2 times a week;
- A minimum of 150 minutes per week of moderate-intensity aerobics, or a minimum of 75 minutes per week of high-intensity aerobics. The optimal amount of aerobic activity per week is 300 minutes, including high-intensity activities, moderate-intensity workouts and long walking;
- A minimum of 3 sessions per week should be devoted to balance training.
Combining all of the above is simple - just do strength training in the gym three times a week, do 20 minutes of cardio and stretching after each session, and on non-workout days you can do it at home, visit the pool or go for a long walk.
Strength training for women over 40
If you have never done strength training for more than a year or never before, then you need to start with a simple beginner's program and adjust it to the individual characteristics of your body, if necessary.
- Work all muscle groups at once for 2-3 months. This is enough time to work out the technique in basic exercises.
- Avoid axial load on the spine (squats, deadlifts, bent over rows, bench press) - age-related changes make the spine especially vulnerable, so try to do the exercises while sitting and lying down. Instead of squats, do leg presses, instead of bent over rows - leverage or horizontal block traction, work the back of the thigh not with deadlifts, but with hyperextension and bending of the legs in the simulator.
- Start your workout by working out small muscle groups - this is called the principle of pre-fatigue, when you first give an isolated load to the muscles, and then do the basic exercise, where the load falls on the tireless muscles, which will allow you to work out the muscle group with less weight and with less risk to joints and ligaments. This means that before the leg press, it is advisable to do either leg extensions or bends.
Cardio for women over 40
Cardio workouts are good for heart health and not good for muscles, so doing them is advisable along with strength training.
- Start with 10 minutes of cardio after strength, gradually increasing the time to 20-30 minutes;
- On some days, start with 20-30 minutes of cardio, gradually increasing the time to 45-60 minutes;
- Despite the huge benefits of HIIT, if you have not done it before, approach intense training with caution - do light intervals, no more than 2 times a week, gradually increasing the intensity. For example, start with four intervals of moderate jogging for a minute and brisk walking for 3 minutes. Increase your running time or speed and shorten your walking time with each activity. When the body gets used to it, increase the number of intervals;
- Avoid intense jumping training, step aerobics, running on asphalt in uncomfortable shoes. As mentioned above, changes in hormonal levels reduce bone density, and the ankle is the most vulnerable place when doing aerobics. In addition, the spine is also subjected to shock.
Stretching for women over 40
Flexibility is inherent in us genetically. It can be improved, but if you did not sit on the twine before the age of 16, then after 30 it is too late to do it. Stretch for healing and relaxation.
- Always stretch your muscles after exercise.
- There should be 1-3 exercises per muscle group - the larger the muscle group, the more exercises.
- Stretch smoothly without unnecessary jerks, holding in the final position for 15-20 seconds.
- You can do stretching on a separate day, but only for warmed up muscles.
Get ready for workouts to last. To achieve an average level of fitness with a competent approach, it will take a year of regular training (calorizator). You will see the results of training in the form of reducing fat mass, improving posture and overall well-being in two months, provided you have a properly organized diet, sleep schedule and stress control. You need to have realistic expectations, as training at 20 and at 40 is very different, as well as the capabilities of the body. If you are doing everything correctly and do not see results, you need to consult a doctor, perhaps you have entered the period of menopause and you need to adjust the hormonal background.
Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
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