How to start getting fitafter 40? Based on information published on Time.com, older Americans are now living much longer. Because the lifespan has increased greatly worldwide within the last century, people can expect to live on the average of 62 versus only 30 years of age (recent statistics as of 1985).
While the increase in life expectancy is good news, it also comes along with many different challenges. One of the most notable is identifying the best ways to get fit and remain healthy for a lifetime. That being said, for those of you who want to prepare for your healthy lifestyle when you are 40 years and older, here are some great tips and recommendations on how you can get ready to enjoy those over the hill years.
When some people prepare for their retirement years, they may see visions of a more sedentary lifestyle. Specifically, if they have spent most of their younger years running from pillow to post taking the children to school and back again, and working outside of the home in a career that requires the use of most or all of their time on the job. Whatever the situation or circumstances, slowing down and relaxing during retirement may sound like heaven to most young people today.
Though this vision of elaborate life may appear to be the natural course of events, this illusion may be far from true. Especially, because the later years of life should not be spent in a sedentary position, but in one that promotes staying on the go and keeping it moving as long as it is physically possible. This is also one of the top reasons why the ages of40 yearsand over is about taking advantage of the best times in life. Meaning people who want to remain healthy and fit will need to devise a plan that addresses how to enjoy a better quality of life instead of a life filled with illnesses, disease or disabilities.
Fortunately, people can devise this action plan by considering their goals, objectives and their personal preferences. So, when an individual is getting started with the appropriate kind of collective documentation, they will need to consider all of the things that they can do to make it happen on a continuous basis.
For instance, one of the first steps in making this kind of plan is becoming educated on the facts surrounding how to get fit at this and any older age. The plan that the person established can be a gradual walk through to health or it can be quite progressive in nature. So, each individual will need to choose which one is best for their specific situation.
Because health and fitness addresses dual topics, people will need to review both to devise a plan that will work concurrently. In some cases, the person may need to establish a solid plan that will help them to lose a certain amount of weight before a specific timeframe. It does not matter if it is 10 pounds or 50 pounds, the plan that the person writes out will need to address how to lose each and every pound before this part of the plan has been achieved.
For instance, today there is a growing trend that promotes losing a certain amount of weight within 90 days, and it can be followed through with certain challenges. On the other hand, the individual may choose to go a little longer if the person has a lot more weight to lose. Either way, the person canfollow the planthat will allow them to lose as much as they really want to by a specific date so that a goal is established well in advance. Here is a sample overview of an effective plan provided below.
Preliminary Basic Plan of Action
Seek out Overall fitness and sustainable Weight loss Plans – Incorporate several different modes of training
Keep a Healthy Heart – Utilize Cardio Workouts
Take Care of Basic Nutritional Needs – Select best Nutritional Guides of Ages of 40
Getting fit at 40 exercises is another key topic that people should discuss among themselves as well. Because there are a lot of great exercise programs available in this industry, people can pick and choose the exercises that’s best for them. For instance, if the person is in good shape before they start any exercise program, they may choose some strenuous exercises to facilitate their weight loss and fitness regimens. On the other hand, if the person is not physically fit at all, they may start their programs off a lot more slowly than others. Some of the more common exercises that the professionals recommend are as follows:
For Women – Over 40
Squats – 3 sets of 8 reps.
Bench Press – 3 sets of 8 reps.
Bent Over Rows – 3 sets of 8 reps.
Leg Press – 3 sets of 10 reps.
Shoulder Press – 3 sets of 10 reps.
Walking Lunges – 2 sets of 12 reps.
Superset* Bicep Curls with Tricep Extensions – 2 sets of 15 reps.
For Men – Over 40
One-leg dumbbell deadlift
Standing Cable rotational pull-into-push
Low Pulley Row
Back Leg Raised Split-Squat
Squat to Press
Standing Cable Push/Pull
Starting a fitness program toget fit after 40does not have to be difficult if the person knows what to do well in advance. Because there a number of different things that people can do to be successful in their efforts, it is very important that everyone is familiar with how to devise a plan.
The plan that the person devises should include a wide variety of key elements including writing down what should be done to address the amount of weight that needs to be lost and a way to sustain it for life. People should also be familiar eating the proper foods by following some of the best nutritional plans. Also, since the needs of women and men can be different significantly at these ages, there is some great info online that recommends the best exercises for both women and men.