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п»їTricks to be fit after 40
Age should not be an impediment to take care of your body, but simply deserves to be taken into account when we train, feed or plan habits to maintain the line. Therefore, today we leave some tricks to be fit after 40.
Generalities to consider
If you want to keep the shape or start from scratch to take care of your body after 40, you should know that nothing is impossible, but to avoid neglecting health, we will start by commenting on some generalities to take into account if we want to maintain physical attractiveness despite the passage of weather.
The first thing that we recommend if we start training or if we are going to work intensely to be fit is to be cautious above all, of course, an advice not valid for athletes, but for those who are modifying their exercise routine or just starting training to achieve A firm and healthy body.
Remember that all physical work generates stress in our body, at the muscular, articular and other levels, therefore, it is logical to expect that at 40, after many years of movement and work, stress feels different and our tolerance for effort is reduce. Therefore, we must, in addition to prudence, be very patient and not overexpose our body.
In all cases it is advisable to perform a complete medical check-up that allows us to take care of our health while we train and feed ourselves to achieve a fit body.
Fit in the gym after 40
The main thing to consider in the gym is to take care of our body from the stress that training can cause, therefore, it is advisable to always perform an effective warm-up, to protect the joints and muscles from possible injuries due to cold work.
Of course, if you just start working and want to gain muscle, you must condition your body and then start demanding it. For this, we recommend you start with global exercises, that is, with those that involve many muscles at the same time, such as squats, strides, push-ups and so on.
On the other hand, you can not miss aerobic exercise, even if it is a fast walk for 30 minutes, because training the cardiorespiratory system is key if we want to be fit and progress in the effort we make in the gym.
Likewise, working flexibility to reduce the risk of injury, reduce stress and promote recovery after the gym is of great importance, therefore, always perform stretching after routine and if possible, work flexibility specifically.
Another important aspect of working in the gym after 40 is body posture, because after the third decade of life the intervertebral space begins to shrink and we can lose the correct alignment of the spine. For this, we recommend working the middle area, always straightening the trunk, contracting the abdomen and exercising buttocks, as a good posture will add elegance and subtract your belly from your body.
Finally, remember to start small, learning how each movement is executed and waiting for your body to evolve and adapt to the effort, since slow but sustained progress is what gives more fruit and takes care of you in this time of life. lifetime.
Fit with a good diet after 40
Clearly if we want to be fit after 40 in addition to working the body we will need to take care of our diet, for this, we leave you some tips to keep in mind if we want to achieve the expected results:
Drink water even if you are not thirsty, as loss of thirst sensation is common as the years go by, but your body more than ever needs proper hydration to be fit and maintain proper metabolism.
Eat enough protein by eating lean meats, egg whites, skimmed milk or legumes, as they help prevent the loss of lean mass that occurs over the years after 30 and they will also help you gain muscle if it is what you are looking for
Eat more fiber, that is, more fresh fruits and vegetables, more seeds, legumes and whole grains, as they will satisfy your body more, help you prevent degenerative diseases and avoid constipation, very proper when the metabolic rate in our body is reduced.
Include antioxidants daily in your diet, this is through a varied and colorful diet, to counteract the stress that training and other factors can cause, as well as, to maintain skin vitality, prevent wrinkles and reduce other effects of passage of time in your body.
Eat calcium daily, to compensate for losses that may occur with age and also to maintain healthy bones and teeth. For this, you can not only use dairy products, but also nuts, seeds and some vegetables such as broccoli, cabbage, spinach, chard or carrots.
In addition to all these training and diet tips to get fit after 40, you should know that the best thing you can do is start working on your health and your body at this age, because it will fill you with benefits, you will gain vitality and You will feel younger ever despite the passing of the years.
Good life habits can take many years off you, so remember that it is never too late to achieve a fit body.
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