Keeping the fit body for men over their 40s

As you get older, your body will age hence it can gradually impact your physical fitness. Aging makes the body's muscle mass begin to shrink by three to five percent every 10 years since you are 30 years old. The lost muscle is then replaced with fat which raises various health problems. In addition, increasing fat deposits also affect body balance and joint strength. Stiff muscles and joints will make you more difficult to move. Plus, the body's metabolism also begins to decline with age so that your weight rises more easily.

But don't worry about this aging process. Body fitness of men at the age of 40 years and above can be maintained with various tips below, so that you can maintain fit body.

Aging cannot be prevented, but can be slowed and minimized by applying the right lifestyle. Here are a variety of ways to maintain the fitness of a man in his 40s that you can practice everyday:

Start by practicing flexibility and balance


Dr. Vonda Wright, an orthopedic surgeon at the University of Pittsburgh, said that men in their 40s do not need to exercise harder and more often. What you need is the right exercise strategy.

At the age of four, you need to focus more on your exercise plan on exercising flexibility and body balance. These two things help maintain a man's fitness in the long run by reducing the stiffness of muscles and joints, which can reduce the risk of falls and injury in the twilight.

Wright also recommends that you do dynamic stretching compared to static stretching. For example jump squats, which is jumping up which ends with a squat pose, or run in place but raise your knees to the level of the chest. Why?

Apparently there are several studies that report that static stretching can worsen muscle performance, especially if done for 60 seconds or more. While dynamic stretches like lunges or squats actually increase muscle flexibility and improve body coordination and balance that are much better.

Eat good food for muscles


Eating healthy foods such as fruits, vegetables, protein, whole grains, to avoid foods high in sugar and also processed helps you stay healthy. But besides that, to avoid loss of muscle mass as you get older, you need a new strategy for eating food.

According to Chris Jordan, M.S., C.S.C.S., director of sports physiology at the Johnson & Johnson Human Performance Institute, states that adding protein to the food you eat can help reduce the glycemic index of these foods effectively.

For example, when you want to eat sweet foods like chocolate cake without raising blood sugar levels, then you can add avocado slices on it. You can also consume various other sources of protein that are good for the body. This method has been proven to be able to build and maintain your muscle mass.

Change the type of exercise often


Challenging the body in the same way every day for some time actually becomes an efficient way to train the body. However, this can also increase the risk of injury and boredom.

In fact, exercise are one of the activities that must be enjoyed by the process. Therefore, challenging the body by choosing a different exercise can add a variety of exercises and allow you to become more fit and youthful. In addition, you can also add and reduce the training load according to your ability.

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