Sport after forty: tips and tricks
If your age is close to forty years old, and you just decided to play sports, first of all, consult with doctors. Pay special attention to blood pressure and pulse rate, take a test test to restore the pulse. It is better to go to the therapist and with him to determine the possible contraindications for certain types of loads and exercises.
If there are no specific contraindications, and you decide to practice without a personal trainer, order a training program for yourself or make it yourself, taking into account your age, weight, and initial body readiness for exertion. The program must include aerobic exercise, do not neglect the exercises for flexibility and stretching. Limit the power load, based on blood pressure and pulse rate.
To begin, prepare the cardiovascular system, by practicing walking and easy running, for 40 – 60 minutes two or three times a week. A great alternative would be swimming or cycling.
Before the start of power loads, it is necessary to do a warm-up, warm up the muscles and stretch the joints. Give this procedure at least ten minutes.
When embarking on strength or, as they are called, anaerobic exercises, keep in mind that you are no longer eighteen, you should not chase after big weights. It is better to do more repetitions (15-20) in three or four sets. With increased pressure, avoid exercise when the head is below body level. Be sure to monitor the pulse rate. Exercises with their weight are best suited: pull-ups, push-ups, squats, pulling knees up to the chest, hanging on the crossbar, etc. Rest between the approaches of one and a half to two minutes.
After forty, it is very important to maintain flexibility, as the body, over the years, without gymnastics, quickly loses its elasticity. Forward and backward bends, exercises for stretching the legs, with a delay, as in yoga, allow you to remain in positions that stretch muscles and tendons for a while. Such exercises aimed at stretching, it is recommended to do at the end of each strength training.
It would not be superfluous to have a sauna or a Russian bath at any age, at least twice a month, at regular ages, while observing all the rules for taking bath procedures for your age. Be sure to visit the masseur once a month.
Adhering to a light diet, eliminating from the diet especially fatty foods and alcohol, as well as visiting the gym two or three times a week, despite the age, your soul will find a strong abode in six months. Good luck to you!