What sports can you do at 40-45 for your health?

For any person with age, it becomes increasingly difficult to withstand physical activity. For people after forty years old, the usual loads become too great. This applies to both trained athletes and those who play sports from time to time. Even if you are in very good shape, age sooner or later makes itself felt. Therefore, over time, you have to change your usual sport, deciding what kind of sport you can do at 40-45 years old for your health.

Why sport is necessary after 40 years

The heyday of the activity of all processes in the human body occurs at the age of about 30 years. With overcoming the forty-year age limit, all processes in the body occur more slowly:

• Muscle mass and nerve conduction are significantly reduced.
• The person becomes less flexible.
• Bone mass decreases. Moreover, this indicator in women decreases faster.
• Kidney function deteriorates.

In addition, with age, the mass of fatty layer increases, visual acuity and hearing decrease. A person has an imbalance in the development of muscle tissue. A situation arises in which some muscles weaken while others remain strong. All this leads to the fact that the usual everyday tasks, for example, walking up the stairs, turning, bending, etc., become more difficult to perform. Exercise can help prevent these difficulties.

Where to start playing sports

Physical activity for people after 40 years should be regular, only then they will be really useful. Therefore, first you need to make a regime and decide how many times to practice. You can choose any time for training, but it is best to choose the morning hours. During this time, training will be most effective. The duration of the lessons should be at least an hour. The optimal number of workouts is twice or three times a week.

It is especially important for women to play sports at this age. As a result of hormonal changes in the female body, all processes slow down much faster than in men. Since women have a rapidly decreasing bone mass, the risk of developing dangerous diseases increases - arthritis, arthrosis, osteoporosis and others.

In addition to mandatory training, it is necessary to change the usual diet. For the most part, the menu should include protein products. They should make up at least 60% of the total diet. Complex carbohydrates should account for about 30% and fat should be 10%.

If the amount of carbohydrates is too high, it is recommended to increase the training intensity to prevent the formation of fatty tissue. Since at the initial stage, people after 40 years of age cannot exercise intensively, it is better to change the diet, giving up sweets, fatty foods, flour products and pasta. It is better to replace these products with bran, vegetables and cereals.

In addition, before starting training, it is necessary to conduct a complete examination of the body in order to identify possible contraindications to certain sports. An ECG will show the condition of your heart, using an ultrasound scan, you can make sure that there are no serious diseases of internal organs. If you have spinal problems, be sure to have an MRI scan to make sure there are no herniated discs or injuries.

Be sure to take urine and blood tests. This will help you monitor your hemoglobin, lymphocyte and ESR levels, and make sure there is no inflammation that might be affected by exercise.

How not to hurt yourself

Many beginners suffer from Achievement Syndrome and decide to exercise beyond measure. This is a very big mistake. You should remember about age and start training gradually, without overdoing it. It is best to take the help of a fitness trainer.

You do not need to train on all simulators in a row, so you will only harm yourself. Your body should receive only a metered load that affects specific muscle groups.

Don't take too long breaks between exercises. This will reduce the effectiveness of your workout.

Change your training program every three months.

What sport is better to do after 40

If you are determined to take up your sports form and a medical examination did not reveal any serious contraindications to this, then it's time to decide on the type of sport. As a rule, by the age of 40, all people have either been involved in some kind of sport in their youth or have no sports experience in the past.

The first category of people usually in adulthood returns to the sport that they did in their youth or a similar sport, but with less stress. If you do not have a sports past, then it is better to start with simple and light workouts.

What sport should a man do

By and large, a man can play any kind of sport, regardless of age. Of course, we are not talking about great sports victories. You will exercise to stay healthy. Let's look at the most optimal options:

Crossfit

CrossFit is a physical training system consisting of a variety of high intensity exercises. It is necessary to start training with this sport gradually. To begin with, load your body as little as possible. Exercise light and do some reps. In this case, you can replace the exercises that are difficult for you with easier options. To strengthen the heart muscle and vascular system, it will be enough to do just 20 minutes at least three times a week. After gaining a sufficient sports form, the load can be gradually increased.

Crossfit should be started under the guidance of a trainer. An experienced trainer can help you tailor a training program based on your age and fitness level. After gaining some experience, you can already control your loads and make a training program for yourself.

• It doesn't take long.
• You can work with free weights.
• The system includes a variety of exercises and can replace other types of physical training.

• Too high loads can harm the body.

How to properly start doing CrossFit in a video clip:

Swimming

Swimming is great for the body as a whole. It strengthens the body, hardens and heals. When swimming, the load is applied to almost all muscle groups that support the body in the appropriate position. Overcoming the resistance of the aquatic environment, a person has a positive effect on the circulatory and respiratory system.

By swimming, you are protected from the risk of injury. In addition, due to the horizontal position of the body, the load on the heart is reduced and blood circulation improves. This makes it possible to train harder. Swimming is recommended for the treatment of diseases of the heart, blood vessels, lungs. This sport is useful for joints and the nervous system. It is best to swim with a crawl or breaststroke.These swimming styles provide the most effective load.

• Load on all muscle groups.
• Not a traumatic sport.
• It is useful for treating many diseases.

• It is impossible to build muscles only by swimming.

Why you should go swimming in the video:

Run

Running is very good for training the heart muscle. By running, you will get results very quickly. For this sport, you do not need to sign up for a gym, you can train anywhere and in any weather. In addition, you can individually choose the load - to run in high-speed mode or at a slow pace. As a result of jogging, the cardiovascular system develops, more oxygen enters the lungs. The body becomes more resilient, extra calories are burned.

Before training, be sure to warm up, since running does not develop muscle flexibility and can enslave them. To keep your body in top shape, it is recommended to combine running with other sports.

• Development of the cardiovascular system.
• Fast achievement of results
• No need to go to the gym.

• Doesn't develop flexibility.
• Must be combined with other sports.

Video about what happens to the body while running:

What is the best sport for a woman

It is very important for the weaker sex to keep their body fit after 40 years. This will help not only prolong life, but also paint it with new colors, make it happy and bright, and allow you to experience all the benefits of adulthood. All you have to do is try. Within a month you will be able to evaluate the first results and enjoy your excellent health. Better to do one of the following sports:

Pilates

Pilates was created by Joseph Hubert Pilates. His goal was to solve his health problems. The result was a program that helped not only him, but millions of other people as well. These activities are unhurried, so they are not suitable for a girl who loves active movement. But women after 40 usually like such quiet activities, they can also be recommended for pregnant women and as a means to improve their figure after childbirth. During your workout, you will be able to feel all the muscles in your body. As a result, you can significantly improve your spine, which is especially important at this age. After a few months of regular exercise, your posture will straighten, your abdomen will disappear, your joints and ligaments will become flexible.

• Healthier spine and muscle strengthening.
• Development of the respiratory system.
• Development of flexibility.
• Slimming and recovery.
• Normalization of the nervous system.
• Not a traumatic sport.

• Large loads on the ligaments

Bicycle

The bike gives a wonderful cardio load. According to the latest research, which was conducted at a US university, regular cycling training reduces the risk of developing cardiovascular diseases by half. In addition, the bike is an excellent stress prevention. It is best, of course, to ride a bike in the open air in a park or in the forest, but in the absence of such an opportunity, cycling can be replaced by training on an exercise bike. If you decide to choose this sport, then start with low loads, take short cycling trips over time, gradually increasing the load.

• Development of the cardiovascular system.
• Dealing with stress.
• Slimming.
• Development of the respiratory system.
• Prevention of varicose veins.

• Can be traumatic.

Weight loss bike:

Stretching

Stretching is a special exercise that helps improve stretching.As a result of these exercises, a lot of oxygen enters the muscles, metabolism and the work of internal organs are activated. Stretching makes the body flexible, elastic and graceful. It is especially useful for a beautiful figure for women. To get a good result, you need to train three times a week for at least half an hour.

• Development of flexibility and plasticity.
• Suitable for weight loss.
• Improving posture.
• Development of the circulatory system.
• Slowing down the aging process.

• With a sharp increase in load, injury is possible.
• People with problem joints need extra care.

Stretching complex for beginners in the video:

Nordic walking

Nordic walking is becoming more and more popular now. The peculiarity of this type of walking is that you use special poles while walking. This simple device allows you to include in the training process almost all the muscles of the body. In addition, sticks can also increase the rate of fat burning. The undoubted advantage of this sport is that it has no age restrictions. Scandinavian walking can be practiced not only after forty years, but also in extreme old age. This type of physical activity is especially popular among European retirees.

• No age restrictions
• Weight loss
• Improving muscle tone.
• Normalization of blood circulation.
• Reducing stress on joints.
• There are no contraindications.

• Not found.

About the main mistakes when Nordic walking:

In conclusion, I would like to note that you should not take age as a sentence. Do not take joint pain and other unpleasant sensations as a natural state of affairs. Always remember that sports will help you stay healthy and active for a long time. Going in for sports, you will make your life brighter and more interesting. And your age will remain just a figure in your passport.