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Fitness after 40: benefits, features and caveats
- Fitness after 40: prospects and difficulties
- Vessels and heart
- Bones, muscles and joints
- Metabolism and hormonal balance
Some people are starting to do fitness in adulthood. And in this regard they have a lot of questions: whether cope with the body he is not used to physical exertion? Is there a special recommendation for athletes older than 40 years? Can forty years of Amateur athletes to achieve the same results as their younger colleagues in the fitness?
Fitness after 40: prospects and difficulties
If there is no severe diseases, fitness can be enjoyed at any age. After 40 years, the early signs of aging and are being felt the effects of a sedentary lifestyle. But the human body is prone to self-update and recovery. With the help of dosed physical activity and proper nutrition can significantly improve your fitness, health and well-being. Fitness in 40 years — is a vital necessity, not just a hobby. Exercise cannot stop the aging process, but they can significantly slow it down. If you start to do fitness in 40 years and carry out workouts systematically, you can prevent the development of many diseases peculiar to middle age.
With years of athletic performance worse. The reason for this is age-related changes affecting many systems of the body. With age, metabolism slows down, decreases production of anabolic hormones, reduced muscle mass, reduced mobility of joints. All this can not affect the effectiveness of the training. Of course, in 20-30 years sporting successes are easier to come than after forty. But in adulthood, you can build muscle, lose weight, develop endurance, strength, flexibility and coordination. Even though it will have to spend a little more time than in his youth. If the program compiled correctly and classes are held regularly, they will produce the desired result.
With age the human body becomes more vulnerable. The older a person is, the faster it gets tired and the more time he needs to recover. This should be considered when drawing up the training regime to avoid negative health consequences. To reduce the risks will help a medical examination conducted prior to the beginning of the training process. It is also desirable to have a view of the natural age-related changes in the body after 40 years. This will help to develop the correct training strategy is safe and effective.
Vessels and heart
With age, the heart slows down: decreases the speed of contraction of the heart muscle, increase the pause between beats. Maximum heart rate decreases one beat per year. In addition to pulse, over the years reduced the amount of cardiac output and the degree of absorption of oxygen. Due to the deterioration of the ability to absorb oxygen, reduced endurance. But regular exercise can not only slow down age-related changes, but also significantly improve heart function. If heart is fine, you can immediately start training. At first, the workload should be minimal. Training intensity should increase gradually. If any violations of the heart must first go to a cardiologist. In such cases, only a specialist can determine the permissibility of certain types of exercises.
Age-related changes affected and blood vessels. Over the years, their walls weaken and become thin, become less elastic. On the walls of blood vessels fat-like compounds are deposited, causing the lumen of the vessels decreases. This leads to the development of hypertension. People after the age of 40 blood pressure is often higher than the young. With age increases the likelihood of thrombosis, varicose veins and stroke. In the presence of such diagnoses need to train with extreme caution, carefully selecting exercises and kinds of loads. Sports training can improve the blood vessels. Exercises eliminate muscle clips, promoting active blood circulation. They tone the leg muscles and accelerate venous blood flow, preventing the occurrence of congestions. Regular fitness improves metabolism and prevents the development of atherosclerosis, which is a consequence of disorders of lipid metabolism.
Bones, muscles and joints
Typical age — related decline in bone density, causing bones to become thin and fragile. The disease is called osteoporosis. It begins to develop in 30-40 years. If you do not take preventive measures, the disease progresses and leads to severe consequences in old age. To prevent osteoporosis, you must exercise and eat foods rich in calcium. You can practice any type of fitness, especially useful for strength exercises. To adapt to physical stress, bone gradually change their density, size and mass. In addition, we must not forget that the health of bones and joints depends on the condition of the muscles. Powerful muscular corset protects bones and joints from overloading.
If the muscles do not undergo consistent training, they atrophy with age. In old age the muscles can even be replaced by adipose tissue. Age related muscle wasting is primarily associated with a decrease in the number bystrosokhnuschie muscle fibers. Fibers of this type are responsible for the development of maximum force in a short time. Their role is especially important in bodybuilding, weightlifting and sprinting. That is the power fitness can help people of Mature age to maintain the same structure muscle, as in his youth. Exercises with dumbbells, weights and a barbell to stimulate the synthesis of bystrosokhnuschie (white) muscle fibers to increase muscle growth and explosive power.
Another age — related stiffening of muscles and tendons. With age, the human body becomes less flexible, the muscles lose their elasticity and joints mobility. The result is reduced range of motion and increases the risk of injury. To maintain and improve flexibility are recommended to systematically perform special stretching exercises. Stretching exercises and joint exercises improve body flexibility, prevent the development of degenerative disc disease and osteoarthritis, increase the effectiveness of other types of fitness.
Metabolism and hormonal balance
With age, the metabolism slows down, and this leads to weight gain. To support the weight of the body is normal, you have to combine sports with proper nutrition. Physical exercise not only significantly increases the energy consumption of the body, but also contribute to the acceleration of metabolism, and the effect persists for many hours after finishing your workout. To weight gain can also lead to hormonal imbalance. If exercise is not very effective in terms of weight loss, should check your hormonal status.
You must also consider that hormonal balance naturally changes. So, with age gradually reduced production of testosterone. This hormone plays an important role in the recruitment of muscle mass. Due to the decrease in testosterone levels and slows the rate of muscle growth. But strength training by themselves increase the production of testosterone, especially if performed with large weights. Hard training using heavy weights, and 40 years to build bulk muscles.
Uses photographs Shutterstock