Edited by an expert:
Nadezhda Primochkina, nutritionist - 05/19/2021
Fitness after 40 is necessary to maintain the body's activity. It is very important not to neglect your health, because later the diseases will worsen, and expensive treatment will not fully help. At this age, every 10 years a person loses 15% of muscle mass, his motor ability decreases by 3-4 times and health problems begin: high blood pressure, sciatica, joint pain, and if he is also overweight, it’s worth thinking about. On the threshold of this age, I decided to study the issue in more detail in order to know exactly what and how to do. Moreover, the reasons began to appear one after another.
Benefits of exercise
Recently, American scientists conducted such a study: they invited volunteers over 40 years of age to engage in fitness and take part in an experiment. One group was involved only for an hour a week, the second - 2 hours, the third - 4 hours. After 3 months, it turned out that all participants had improved well-being, coordination of movements and even intellectual abilities. Moreover, they devoted 3 days a week to physical education.
Changes in the body
According to studies, a woman in the period from 40 to 55 gains 7 kg, and the calorie content of food does not increase.
Physical activity helps cope with age-related changes:
- Decreased metabolism and loss of muscle mass lead to extra pounds. Fitness strengthens muscles and speeds up metabolism.
- Bone density decreases - physical exercise strengthens bones and prevents osteoporosis.
- Exercise reduces venous insufficiency, which prevents you from walking or standing for a long time.
- Well-being improves and performance increases.
I myself felt how, as I approached this age, I became less energetic, tired faster, my weight gradually increased, my blood pressure increased, irritability, shortness of breath, swelling appeared, my immunity decreased, my skin became sluggish and saggy. My favorite dresses were hanging in the closet; I couldn’t fit into them anymore. The understanding that something urgently needed to be solved came naturally.
In addition, a work colleague of the same age looked slim and fit and did not complain of illness. It turned out that she has been going to the gym for a long time, eats right, and, if possible, goes to the pool and skating rink.
Interesting fact! Fitness was invented in the USA in the 70s of the last century; the government became seriously concerned about the health of its citizens and began to develop special training programs.
Strengthens the heart and lungs
The cardiovascular system functions worse at age; heart disease is the cause of death in 40% of people aged 65 to 75 years. By the age of 80, the heart cannot pump blood as well as before. Regular exercise can prolong the work of the heart and provide cells and tissues with the necessary volume of blood, nutrition and oxygen.
The vital capacity of the lungs decreases with old age in those who lead a sedentary lifestyle. Constant aerobic exercise provides the body with oxygen for normal tissue function.
Reduces the risk of female diseases
According to an analysis by the World Health Organization: in 30% of women, the causes of neoplasms in the breast, uterus, and intestines are excess weight and a sedentary lifestyle. Due to decreased estrogen production, the accumulation of belly fat increases. Regular exercise can solve these women's problems.
Improves figure
Usually, in order to look better, females resort to diets. But, in the absence of physical activity, the body sags and there is no pronounced relief.
Having made sure that fitness for women after 40 has a positive effect on the condition of blood vessels and the heart, maintains normal blood circulation, prevents fat deposition, stimulates cell renewal and collagen production, I was inspired to start exercising.
Sports after 40 - why is it necessary?
Peak activity of all processes occurring in the body - metabolic, immune, etc. - accounts for thirty years. After 40 they start to slow down. Scientists provide the following figures:
- muscle mass and nerve conduction after 40 years decrease by 15-25 percent;
- flexibility - by 20 percent;
- decrease in bone mass - by 15 percent in men and 25 percent in women;
- decrease in kidney function by 20-30 percent.
In addition, closer to forty, active growth of adipose tissue begins, vision and hearing deteriorate. A muscle imbalance occurs in which one muscle becomes stronger than another. This results in the inability to quickly and easily perform simple everyday tasks - walking up stairs, bending, etc. Sports after 40 years will help you avoid most of the problems on this list.
Organization of loads
First you need to decide where you plan to exercise: at home or in the gym. You need to train 3-4 times a week.
Exercises at home
You can exercise not only in the gym, but also in the swimming pool, cycling, and dancing. If you can’t go anywhere, you can do it at home.
Fitness for beginners after 40 at home has its advantages:
- do not waste time on the road;
- study when it’s convenient for you;
- you don’t have to be ashamed of your figure;
- workout to your favorite music.
Disadvantages - there is no desired equipment, exercise equipment, homework is distracting. And I consider another significant disadvantage to be the lack of recommendations from a professional trainer.
Group training in the gym
After working out at home, I learned from a colleague who regularly attended group classes about the positive aspects of group training.
These include:
- Availability of specially designed programs for each muscle group.
- A professional trainer who controls the process, advises and monitors the correctness of the exercises performed.
- There are no concessions or concessions. At home you can rest for about 5 minutes, there you only had a minute, you give it 100%.
Well, the main plus is that my rivals motivate me to achieve, and looking at slimmer women my age and older, I feel embarrassed about my appearance. There is a desire to prove to yourself that you can change and should!
Walking and Nordic walking
Cardio training is equally important. The easiest type of exercise in this category is walking. Walking at a brisk pace increases your heart rate, makes your blood circulate faster, and oxygenates your circulatory system. It helps control high blood pressure and also improves overall heart performance. In addition, like all types of physical exercise, walking helps burn excess calories and keeps muscles toned.
For those who are looking for more intense exercise, but are not ready to start running, Nordic walking is an excellent alternative. Its main difference from the usual one is the use of specially designed sticks. They help engage your upper body and burn 46% more calories than regular walking. That is, it is comparable, for example, to jogging, but the load on the joints and lumbar spine remains minimal. In addition, Nordic walking helps improve posture, coordination, and reduces pain and muscle tension in the neck.
What to choose and how to train
The main mistakes of beginners, which often lead to injuries, are too high loads in the first days of training. If you haven’t even done exercises before, you need to start gradually, an hour a day, then two, and so on. You should not take long breaks between classes. Choose a simpler program first. After a month or two, switch to another, more intense one, gradually increasing the load.
Interesting! According to studies, physical exercise normalizes blood sugar levels in seven minutes.
Types of fitness
Fitness comes from the English “fit” - healthy, fit, suitable. It is based on physical activity, proper nutrition, and giving up bad habits. Fitness after 40 years for women is aimed at improving not so much a woman’s appearance, but her health and well-being.
Interesting fact! The ancient Greeks began practicing to music; they noticed that such exercises were more effective. Popular yoga (the philosophy of harmonious development of soul and body) came to us from Ancient India.
For ladies over 40 years old, experts recommend gentle activities, such as water aerobics, yoga, Pilates, step aerobics, dancing, strip lifting, Nordic walking, bodyflex, swimming, cycling. Do strength training 2 times a week, unless there are contraindications. The main thing is your desire and focus on results.
How to exercise correctly
In order not to be disappointed in your classes and achieve results, you need to follow some rules.
They are simple but very important:
- Eat 1.5–2 hours before training, do not starve.
- Add vitamin complexes to your diet.
- You should not expect quick results; they will become noticeable only after 1–2 months.
- Do a warm-up at the beginning.
- Train moderately, without harming your health, every other day so that your muscles have time to recover.
- Monitor your well-being and don’t get overtired.
- Do not make sudden, jerky movements.
- Increase loads gradually.
- During classes, drink water in small sips.
It is important to perform the exercises without mistakes. To do this, watch the video carefully if you are studying on your own at home. Or follow the trainer's recommendations if you go to the gym.
Nutrition
Nutrition also needs serious adjustment: include lean meat, fish, cottage cheese, kefir, and buckwheat in the menu. Steam, oven or slow cooker. Don't forget to eat vegetables and fruits every day. It is important not to starve, but also not to overeat. The statement that you need to leave the table with a slight feeling of hunger is very relevant for those over 40.
Expert Nadezhda Koltyrina, @dietolog_nadezhda, nutritionist-nutritionist, Pskov: “No matter how trite it may sound, movement is life. And physical inactivity is precisely a disease of modern society, when watching TV and hanging out on gadgets is preferred to walking in the fresh air. At a young age, this is not so felt, due to the fact that the body has enough internal resources to feel normal. With increasing age, a permissive attitude towards oneself both in nutrition and in physical activity produces results in the form of excess weight, health problems and a decrease in overall tone. Activity, no matter what type it is, must be present in a person’s life. After 40, fitness classes will benefit absolutely the whole body. The main thing here is not to overdo it, especially if you were not an ardent sports fan before. If it’s a gym, then be sure to do it under the guidance of an experienced trainer to avoid problems due to incorrectly selected loads. If you don't like going to the gym, there are other alternatives: swimming pool, dance classes (many varieties and possibilities), yoga, Pilates, Nordic walking, or even just walks and games, for example, with children on the street. Moreover, moderate and obligatory physical activity (fitness or other) will help to more easily tolerate the hormonal changes that occur in the female body during menopause, and for men to maintain testosterone levels. Let’s add here a good stable metabolism thanks to sports and, voila, you are cheerful, beautiful and full of strength to implement all your plans!”
Natalie Gil, 47 years old
The page of the 47-year-old American is followed by almost half a million people.
This is because she looks like she’s in her thirties at most. The path to this form was not easy for the California resident. The woman decided to lose weight after a family drama. During pregnancy, Natalie, like many, gained excess weight. After this, the husband told the woman that she had become too fat and left her. The husband did not even wait for his wife to give birth to their child.
After the birth of the baby, the abandoned woman did not want to live and even tried to commit suicide. But then she pulled herself together and decided to lose weight to prove to her husband how wrong he was. Before this, Natalie had never gone to the gym in her life.
Today Natalie Gil is 47 years old. She is a successful blogger with a perfect figure. The American started training herself, trained as a nutritionist, constantly appears in magazines and even writes books about fitness training.
View this post on Instagram
Posted by NATALIE JILL Age In Reverse (@nataliejillfit) Aug 21, 2021 at 7:02 am PDT
The blogger publishes recommendations to his followers from all over the world on the social network. She promises that if you follow her recommendations and spend at least half an hour a day training, you can lose excess weight in just three months.
You can follow her advice without leaving home. Many exercises do not require sports equipment. The habits that a woman should have at 40 to remain young will help enhance the effect.
View this post on Instagram
Posted by NATALIE JILL Age In Reverse (@nataliejillfit) Feb 15, 2021 at 6:32 am PST
My training and results
At first I didn’t have enough time to go to the gym. I bought a few CDs and did the exercises in front of the TV. There are also a lot of videos on the Internet for fitness after 40 with programs that include Pilates, yoga, callanetics and much more.
I only had a hoop, a jump rope, and small weights. I started with a regular workout with a warm-up, exercises for the arms, legs, abdomen, squats, push-ups, and some stretching. After the first lesson, all my muscles ached, and for the next workout I had to overcome myself and continue. After two weeks it became much easier.
Then I became interested in callanetics - classes are aimed at stretching muscles. I really liked the calm types of exercises, reminiscent of yoga. This involves the hips, back, abs, buttocks, shoulders, and forearms. Those muscle groups that do not work every day, even with physical activity at home and at work.
But, despite the seriousness of my intentions, homework was not regular, and the children were constantly distracting. And I decided to go to the gym and work out with a group, where I saw a lot of acquaintances and made new friends. And after talking with the trainer, I realized a number of my mistakes when practicing at home and became convinced that my decision was correct.
Now I see the results of my studies and I know for sure that now I will not quit. After all, training in the gym is not just exercise for the body, it is also positive - communication in moments of rest and after finishing, discussion of problems, support of like-minded people. Is it possible to refuse this?!
As a result, after three months, I have already gotten used to classes, I don’t miss a single one, although there is no control, and no one forces me. I managed not only to lose weight by 8 kg, but my figure became toned, my posture improved, on the beach I no longer cover my body with a pareo, I bought a two-piece swimsuit.
Recently I was pleasantly surprised when people addressed me with the word “girl”. Walking or climbing stairs is no longer a problem, shortness of breath has disappeared, and lightness has appeared throughout the body. Friends, colleagues and acquaintances constantly compliment me and are surprised by such changes in my appearance and mood.
Of course, there were times when I didn’t want to exercise, I wanted to lie down in front of the TV or read a book, but I forced myself and did not train. But now training has not just become a habit, it has become my way of life.
Add variety to your workouts
Alternate loads on different muscle groups to pump yourself up as universally as possible. Combine exercises by combining cardio and strength sets in one workout. Try interval loads and intensive exercise from time to time. Challenge yourself in different types of training. This will allow you to find what you like best and suits you.
In addition, the variability of training helps to properly develop endurance, strength, flexibility and adjust weight. When a training plateau occurs, it is variability that will help you overcome it and again achieve progress in training.
Do men need fitness?
Fitness for men after 40 is no less important than for women. Using the example of my husband, I noticed: they also suffer from excess weight, joint pain, muscles weaken, fatigue and shortness of breath appear.
Attention! A sedentary lifestyle, alcohol and smoking lead to increased blood pressure and cardiovascular diseases, which in turn provokes a decrease in testosterone levels and, as a result, problems with men's health.
Abdominal exercises, pull-ups, push-ups are important for men. You should select a program depending on your training and health status. Start with minimal loads, gradually increasing them. Do not neglect swimming, cycling, walking, give up bad habits.
Fitness for beginners after 40 is available to everyone; if you don’t have the money or time for a gym, you can exercise at home. At the same time, work with breaks, change programs, do not exercise occasionally and lead a healthy lifestyle. If you do everything correctly and consistently, the results will be visible within a month. Don't sit at the computer, let's go for a walk!
But what to do about it?
Everything that has been said so far sounds alarming. But we don't want this to disappoint you, ladies. ✅Our goal is to encourage you to take the necessary steps to slow down and even reverse the normal aging process. All these unfavorable processes have one thing in common - they can be prevented.
Salvation lies in strength training and a balanced healthy diet. This brings us to our next point.
Circuit training FitCurves
It's never too late to strive for a healthy lifestyle and watch your figure. What stops many women after 40? Uncertainty, fear of encountering misunderstanding, condemnation in the fitness room, looking ridiculous compared to others or weaker. Therefore, it is very important to get into a community of like-minded people who share your goals, motivate and can support you in the process.
FitCurves classes are exclusively for women. They take place in a group format in the form of a half-hour circuit training. During this time, a warm-up, a set of strength and cardio exercises are performed, and everything ends with a cool-down and stretching. Exercise prevents heart disease, prevents stroke, osteoporosis, improves the functioning of the digestive organs, regulates blood pressure, and improves the functioning of the metabolic system.
The exercise machines are based on hydraulic resistance and are suitable for women of any level of physical fitness. In just 30 minutes, each training participant goes through 24 strength and recovery stations, which allows you to work all major muscle groups. This is an ideal fitness option for women over 40.
Plus, a FitCurves membership not only includes workouts, but also nutrition education (including access to a 30-day weight management plan) and expert guidance and support every step of the way.
Remember, before you start any type of exercise, especially if you have chronic diseases, you need to consult a doctor and get recommendations. Fitness for women after 40 should not only be useful and effective, but also safe.
