Maintaining a healthy body into your forties and beyond is a challenge, even if you have been fit all your life. But what if, after age 40, you just are starting to consider living a healthier lifestyle? Increased endurance and stamina, inexpensive term life insurance, and a better looking body are just a few of the many benefits.
If you are like so many millions of middle-aged men and women whose fitness levels have declined significantly over the years or were just never very high to begin with, you may be wondering, “Where do I begin?â€
It is common knowledge that as the body ages, metabolism slows, along with so many other functions. Between ages 35 and 40, metabolism starts to drop at a rate of about five percent every ten years. This translates into a decrease of about 100 calories burned per day, per decade, so boosting metabolic rate is of prime importance. A few simple changes can help you train your body to burn more calories and become fit, even as you stare the big 5-0 in the face.
First and foremost, don’t diet! Fad diets only promote unhealthy eating habits. Nutrition is a resource. Use it. Proteins and complex carbohydrates are best for healthy weight maintenance. By regulating the number of calories you take in and increasing the number of calories you burn, you will start to see significant improvement in your overall health and fitness.
Secondly, realize that weight is just a useless number if you don’t know what percentage of the pounds are from fat. Muscle burns three times more calories than fat, so building muscle is essential. This is best accomplished by strength training with weights or resistance bands. It is a good idea to consult a personal trainer about the optimal routine for your needs. Strength training, when alternated with cardio workouts, will help you reach your fitness goals.
Finally, remember to stay hydrated. Drinking plenty of water daily will help your body transition more smoothly into the increased-activity lifestyle you create. Water helps to regulate body temperature and is necessary for carrying oxygen and nutrients to the cells. Plus, water helps maintain metabolism.
So, if you are ready to find fitness in your forties, nutrition, hydration and strength training are going to be your best workout buddies.
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Some great tips here. Having worked with several men and women in their middle ages, I can agree that this is a critical time period for them to look after their health as their risk for osteoporosis, arthritis, and other joint health issues increase.
This is also the group that tends to go “cardio crazy” and pays less attention to strength training. Resistance is absolutely critical to long term development of musculoskeletal health!
As a personal trainer I see lots of people hit that brick wall at the age of 40. Maybe in their 30’s they haven’t taken great care of their bodies, but are now realizing they should be in better shape. It may be difficult to stay healthy and get in shape, with some discipline it’s very doable. Just a few hours a week of good workouts will do the trick.