Sport after 40: how to train without harming your joints
Taking care of your health is the key to a happy old age. In their 20s and 30s, people go to the gym and do strength and cardio exercises without any problems. But with age, it is important to be more careful about the exercises you do. After 40, the body needs a completely different approach, so training should be done with reasonable progression, control of the load volume, and proper recovery.
Metabolic and hormonal processes change in the body with age. This affects the results of sports activities, but you should not give them up. The only exception is health conditions. So what should people over 40 focus on in their sports activities?
Safe alternatives to the usual exercises
In older age, it is not worth focusing on numbers: it is necessary to lift not the heaviest, but the safest. Ideally, simply change the approach to sports and replace the usual exercises with slightly modified methods. Here are a few examples:
· For the heart: make friends with brisk walking or an exercise bike. The result will be the same as running, but without the strain on your joints.
· For the back: replace heavy deadlifts with upper block pulling. It will also strengthen your back, but without excessive strain on the intervertebral discs.
· For legs: replace barbell squats with leg presses or Bulgarian split squats. The muscles are loaded in the same way, but without pressure on the lower back.
· For chest: in this case, it is worth giving up the barbell in favor of angled dumbbell presses.
Important reminder: if one of the exercises causes discomfort in your joints or back, stop doing it and consult your trainer. If necessary, consult your doctor.
Rules for safe training after 40
It is reasonable to engage in sports at any age, however, it is worth considering certain age-related changes. For example, after the age of 40, the body’s metabolism slows down, and the joints and cardiovascular system change. Therefore, training should be as effective as possible but without excessive strain. Here are some basic tips for safe training in older age:
1. Warm-up and cool-down. The basis with which you should start and end your workout. 10-15 minutes of light warm-up will prepare your muscles and heart for further exercise. At the same time, light stretching after training will help your body recover more easily.
2. Monitor your physical condition and heart rate during training so as not to overload your heart.
3. Gradual load. Start training with a minimum load and increase it slowly.
4. Choose the right exercises. Everyone knows their own strengths and weaknesses when it comes to health. It is especially important to take care of your joints.
5. The right training schedule – at least every other day. After the age of 40, the body needs more time to recover.
6. Water – a must-have companion for every workout. You can also add vitamins to strengthen bones and protein.
If you have had a break from exercise, it is worth consulting your doctor before returning to training. You should also pay attention to chronic diseases, as they can affect your ability to exercise. By the way, the best option of exercise for people over 40 is Pilates or yoga. They reduce the intensity of back pain.