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Friday, 13 December 2019

Exercises: How to Build Your Muscles if you’re 40 and above


It is only normal that as you get older you should also begin to reorder your approach to life. It is true that as you advance in age you equally grow in knowledge and understanding; you gradually become a totally different person from whom you used to be when you were much younger. Experts say so also your lifestyle ought to reflect changes that suit your ‘new status’, even in your routine workouts or exercises.

Fit woman and man (source: Google images)


The new you will require changes in behaviour so as to be in tandem with the events that are taking place in your body as you become older. It is for this reason experts recommend that once you hit forty and above you begin to adopt a different/ well patterned approach towards your fitness activities as compared to people much younger than you.

The programme you formulate for yourself should be tailored towards getting the best out of you while you have time to rest and recover according to your body’s ability.

Experts note that in as much as we must know that no amount of exercising can halt the process of ageing, it can actually be slowed down by living an active lifestyle. Thus you have to bear this fact in mind that, as soon as you begin to move into your 40s you start to drop like one per cent of your muscle on a yearly basis. And this calls for the right types of exercises which are capable of averting this muscle loss, delay (or even prevent) cognitive decline, usually comes as a direct result of ageing.

Jogging with pleasure (Source: Google images)

Now, as you go into your routine, fitness trainer and expert, Kumar Mannava says for instance, “We need to indulge in mindful training and eating, keeping in mind our medical condition. To increase muscle and bone density, it is important for us to do weight training for 4 days a week, for 30- 40 minutes.”

Note carefully to that each time you embark on your routine workouts, it is important to engage in warm ups first! And you should know what works out for you best – to keep doing it, experts say. This is strictly because the older you get, it becomes more and more necessary that you give your system time to get ready for a good exercise each time.
Here is what physical and health training experts recommend for your workout sessions.

Press-ups for a greater you


1.     1. Light cardiovascular training, mild calisthenics, mobility exercises, or some combination will certainly do a lot for you.
A   2. An all-inclusive mobility routine, a few practice sets of the exercises with light weights, or a combination of both is highly important.

When thinking of exercises many at times many people are inclined to giving flimsy excuses like, “I cannot afford to register with a gym”, or “I cannot afford the equipment necessary for workouts.” You do not need to go to a gym or buy the equipment before you embark on your routine workouts. For example, you do not need to buy the road or footpaths that will walk on or carry out your jogging; neither do you need to buy the oxygen you will breathe when doing your aerobics or deep breathing or stretch-out exercises. Simply get off your butts and get going!

As for the equipment, anyone can improvise; create your own implements from in and around your homes and environment. But always be careful not to overdo anything; do not stretch yourself beyond your capacity.

Always ensure also to take a little rest after each exercise session – depending on how your last set went, i.e. to say, the length of time spent and how strenuous or otherwise it was. This is what will go to determine really the length of your rest. On this, experts recommend you follow the following instructions:

1. Do not begin an exercise session while you’re still catching your breath from the last one. You want to feel like you’re at full strength each time you resume, such as in lifting a weight
2. If you feel you are ready to resume right away into the second or third session of a workout without any rest at all, it simply means that you are not pushing yourself hard enough. The possibilities are that for example, the weight you are using is too light, or you’re carrying out your workout in such a way that the targeted muscles are not receiving enough tension on them.

One thing you will notice as you continue with your routine workouts is that there will be evident progressions in volume within the exercise sessions, such as in the number of sets you’re able to muster. This might happen, say after about a week to increase from 1 to 2 – for some types of exercises, while for others it could be from 2 to 4 or more.

Weight exercise - great for muscles


Just do not be in a hurry to increase your sets; it will occur gradually especially if you’re consistent. In the next 3 to 4 weeks you may wish to reduce the volume of exercise across board if you’ve been consistently carrying on with your workouts, that is. You may wish to begin with just 2 ‘sets’ in every exercise, to enable your muscles have some respite before resuming with the next phase.

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