Getting Back in Shape after 40
Posted: May 17 in Weight Loss Blog by Staff
So it’s finally time to get yourself back in shape. You’ve realized that age is starting to have a real effect on your body, and you want to do something about it. Getting back in shape can be difficult, because your body doesn’t burn fat as easily as it used to, and it doesn’t recover as rapidly as it did when you were young. However, if you exercise intelligently, you can still get to the fitness levels you want without injuring yourself while doing so. You just have to exercise a little smarter.
Do What You Can When You Can
It may not be possible for you to do the kinds of lengthy workout sessions you used to do without risking injury. You may also have a career going, and lack the time to hit the gym or do a long session at home. This is not a reason to skip your workout, it’s a reason to change up your methods. Do quick 5 or 10 minute workouts whenever you can. Whenever you get up to go do something, do a few reps with that dumbbell, or some bodyweight exercises. Instead of sitting down for your lunch break, take 15 or 20 minutes from that break to go for a power walk. You’ll see good gains this way, and also lower your stress levels.
Add Yoga to Your Routine
After the age of 40, yoga really should be a regular part of your workout. Yoga will keep you well stretched, so it helps you avoid injuring yourself with your other exercises. With the more active types of yoga, you can even burn a lot of calories. Yoga also helps keep you calm and lower your stress levels.
Smart Strength Training
Strength training is a must if you’re past the age of 40, in order to stave off age-related muscle loss. Lift weights two or three times a week. Doing it more will put you at risk of injury, but this amount of lifting will put on muscle mass. It will also increase your resting metabolism, which will help you burn more fat. Never push yourself further if you feel like you can’t. You could get away with that in your 20s, but not now. Never add additional reps or weight until you are sure you will be able to handle it. When you push yourself past your limits, you are likely to get an injury that puts you out of commission for days or weeks at a time. You will end up doing more harm to your fitness than good that way.
Get a Workout Partner
If you want to get back in shape at your age, you’re going to need some motivation. It’s harder to make excuses and cut corners when you work out with a partner. Find somebody who needs motivation too, and help keep each other on course with your workouts.
The Takeaway
Getting fit again in middle age requires you to doing whatever exercise you can, whenever you can. It means exercising smarter, not harder. Follow the tips given above and you’ll get the results you’re after.