Welcome to my blog! I’m glad you are here with us! So, today’s topic is my 5 tips or secrets to staying fit after 40. As our bodies change after age 40, should our exercise routine change too? Should we take it easy? Should we do more cardio or more strength training? I’m going to answer these questions and more right here, so let’s dive right in and get you out there!
Tip #1- Periodize Your Routine
For a man over 40, periodizing can mean creating a structured program of buildup and tapering that increases peak fitness at a specific time. But it’s more about the principles: ramping up training gradually, preparing your body for specific demands, and avoiding fatigue. Periodization is manipulating the volume and intensity of the workouts to stay healthy, decrease boredom, and avoid burnout. It keeps things fresh, is good for your heart and builds muscle.
Tip #2 Recovery, Recovery, Recovery
Recovery can mean yoga, foam-rolling, ice tubbing, or meditating. It encompasses both recovery and range-of-motion work that prevents the sort of movements limiting your movements and that can build up over time and lead to injuries.
I’m a fanatic about stretching and self-massage and have straps, bands, foam rollers, and exercise balls to show for it. Committing to this is tough if your schedule is packed, which I do have a blog about pressed for time workouts. Over 40 men should not skip the stretching.
Tip #3 Go Hard But Easy
This is a hard thing to do for some men over 40. I know when you go to the gym you want to “go hard or go home.” If you can just make it only about 20% or so of your total workout routine, that is enough for your body to reap the rewards from it. About 80% should be low intensity. Maybe do a HIIT one or two days a week and the rest low intensity. This is enough to build cardio, strength, and not get burned out or injured. It is also good if you are pressed for time.
Tip #4 Eat For Your Muscles
If you’re eating a healthy diet such as lots of different fruits and vegetables, proteins, and whole grains, not too much sugar or processed stuff–you’re probably fine. But if you want to avoid losing muscle as you age, which does occur if you’re not careful, it’s worth making a couple of minor but necessary tweaks. Try to increase the amount of protein you consume. Try to aim for about 1 gram per pound of body weight. That sounds like a lot but work up gradually and try to get it from whole foods, if not throw in a shake with 25-50 grams of protein and you are on your way!
Tip #5– Learn A New Skill
Doing the same routine or workout day after day year after year is not helping your body or your mind. Try a new sport, workout, class, or fitness group to keep things fresh, your body younger, and your mind sharp. Believe it or not starting a new routine actually works your mind. You have to think about what you are doing until it becomes a habit, then switch it up again. Try yoga, Pilates, HIIT, Tai Chi, Dance, Cardio Boxing, etc. Anything you can do to learn a new skill and keep your muscles guessing and working is a good thing.
I hope this helps men and Dads over 40 with building strength, staying healthy or getting in shape. I will be doing a lot more blogs, articles, and recipes for Dads over 40 looking to get in shape. I know Covid came and went (sort of) but it left us unhealthy, out of shape, and disappointed with how we look and feel. Let’s get back into it, start up a routine again and get the body and energy back we once had!
If you need help doing that, please let me know. I am doing it too and we can achieve this together.
Take care and until next time,
Darren
Harmony Shift 