How to Start a Fitness Plan Over 40

You are never too old to get fit and improve your health, new research suggests . This is how the exercise of a portion of the health of your gym life.Physical way every day in middle age can be a powerful protector against fragility , heart disease , and more. In fact , quarantine regular exercise may be the most powerful way to prevent chronic diseases, according to a study by UT Southwestern Medical Center and the Cooper Institute shows . Researchers examined more than 18 000 participants with an average age of 49 and found that men and women were more like the least likely to develop serious health problems during 26 years of follow up. Need more reasons to move ? Fitness can help stop osteoporosis, another study published in the Journal of Clinical Endocrinology and Metabolismfound because pre -menopausal women who have worked for a minimum of two hours per week remained healthier than those who do not exert no bones. Research in the Journal of Neuroepidemiology found that regular exercise can help prevent dementia , too.

If you are concerned that you are too late to the party to make a difference , you have to find a better excuse for not breaking a sweat. You can make gains in strength and cardiovascular health , even when you are in their sixties, seventies and eighties, said Joseph Ciccone , DPT , CSCS , associate Columbia Orthopaedic Sports Therapy in New York manager .

One of the reasons exercise is so good for your health in general is that it can stop the progressive loss of muscle mass that begins once you hit 40 years old , Sheldon Zinberg , MD , founder of the chain upper part says fitness Nifty After Fifty , located in Garden Grove , California "from the age of 40 , we lose between 0.8 and 1 percent of our muscle strength every year," says Zinberg . " 60 , can be accelerated to 1.5 percent per year , and 70 years , without control , you can increase to 3 percent per year. " muscle loss can lead to balance problems and , in turn , increase the likelihood of falling , he said. Falls can cause moderate to severe injuries such as hip fractures, and increase the risk of premature death, a fact that is reflected in the cartoon retains his office Zinberg Displays a doctor talking to a patient and ask, " What fits your busy schedule better exercising 30 minutes a day or being dead 24 hours a day ? "

First steps towards the East - Fitness Age

If you have never exercised , start can be overwhelming. The first step is to set a goal , Ciccone said. Determine what you want to start an exercise routine - weight loss , stronger, or improve your overall health . Once you have a goal , you have something to work , he suggests.

Next, check with your doctor . " The older you are , the greater the risk of medical conditions, " Ciccone says. " It's a good idea to have a first sheet and talk to your doctor about any preexisting condition will determine which exercises are safe for you. "To get the most out of your exercise routine middle-aged , Zinberg said , a personalized plan for you is needed. Consider hiring a personal trainer can develop a plan that meets your unique objectives .

Another key is to start small and then build slowly. " The key is gradual progression ," says Ciccone not be surprised if , after your first workout - . Even a brisk walk - . Wrong Some pain is expected, he said, but if you are so . Good thing you can not move , there may be exaggerated and should take a little slower.If you can not do 30 minutes at a time , break your workout in 10 minutes. Account any exercise as it is maintained for at least 10 minutes to an hour and is of moderate to vigorous intensity .

To build over time, slowly replace physical activities that require moderate effort like brisk walking , requiring the expenditure of more vigorous energy , such as running .

As you progress , keep you challenged . A technique called interval training - adding intense waves at regular intervals during training. If you are walking , increase your speed until you reach the next street sign , for example, and then fall back to their usual support up to the following timetable sign; repeat the pattern over the entire length of the foot. If you bike , add some steep your way to increase your heart rate hills.

Get Specific : Health Exercises

Plan well rounded fitness includes three types of activities: cardiovascular (aerobic) exercise that targets the heart, strength training that targets the muscles and prevents muscle loss that comes with age , and Flexibility Training for keep flexible and preserve balance.Options for cardiovascular activities include:

    Brisk walking
    jogging
    bicycle
    pool
    Play tennis doubles
For bodybuilding , Ciccone recommended to work every other day ( or every third day , at startup) - never on consecutive days. "It 's still not out of the work that makes you stronger ," he said . "Working down the muscles and the rest accumulates. " Start with full body exercises such as pushups, crunches or squats. Then you can deal with specific muscles and add exercises like bicep curls and tricep extensions . Three sets of 10 repetitions is a good starting point , he adds. Although free weights and weight machines are effective , consider using resistance bands , which are pieces of elastic material that work the muscles without lifting actual weight.

Choice of exercises that focus on flexibility as tai chi and yoga, but his coach should be able to give you simple stretches and exercises to do.

Half of the sample - Age Fitness plans

The Centers for Disease Control Disease and offer many suggestions for creating a weekly workout. Here are two options :

Option 1:Sunday: 30 minutes of brisk walkingSunday: 30 minutes of brisk walkingWednesday: 30 minutes of brisk walkingMonday: Strength trainingSunday: 30 minutes of brisk walkingFriday: 30 minutes of brisk walkingWednesday: Strength Training

Option 2:Sunday: restMonday: Jog for 25 minutesSunday: restMonday: Jog for 25 minutes , then do strength trainingSunday: restWednesday: Strength TrainingTuesday: Jog for 25 minutesMaking Middle - Age Fitness Fun

Above all , exercise to stay healthy. If you choose an activity you enjoy , are more likely to stick to it . If you find a partner to exercise, you are also more likely to continue their routine. Note that activities like gardening ( digging and shoveling ) count. Some disciplines are motivation and exercise a dual role - Yoga increases flexibility and develops and relaxes muscles and relieves stress . Pilates strengthens muscles and works on flexibility and balance , too. Best of all , when you choose workouts that you love, energy and sense of accomplishment that will serve as motivation to continue.