Greetings to all lovers of a healthy lifestyle and sports!
It's never too late to start a new life, to change the foundations that are boring for yourself. Do you want to change your appearance even if you are already an adult? Do you want to get a more or less good figure, dear men? Then this article is for you. In it I will describe a training program after 40 years. The exercises are not complicated, effective, and accessible. From these we will create a strength complex for the main muscle groups. Physical activity will only benefit your body and health. Let's pump ourselves up for the summer season.
Workouts for beginners after 40 years
According to statistics, forty-year-olds have more diseases than twenty-year-olds. The range and quality of diseases indicates the remaining health resources.
For example, sometimes people with one torn ligament in their knee come to me with a request to strengthen their knee. Unfortunately, these people don't understand that squats will not grow a ligament.
It's hard to compete with one link against those who have two.
At age 20, there is a lot of testosterone and young males and females demonstrate their dominance in competitions. At 40 years old there is little testosterone and “ligaments”, so demonstrating dominance: there is less desire and more dangers.
Motivation to exercise at 20 years old and at 40 years old are different motivations. But to start, you need motivation.
People with training and competition experience live on memories and feed their motivation from those memories.
It’s more difficult to start training at 40 years old, because you, a person with a lot of life experience, become a beginner.
I think that at the age of 40 you need to start not with registering for Ironman or Olympia, but with 90 minutes a week of training according to desire and well-being. And then the principle “appetite comes with eating” will do its job itself.
Many of my clients, in order not to overload the body, start with a truncated version of the Size/Quarter technique
Strength training for men after 40
Strength training after 40 is not much different from strength training before 20, except for the results.
Strength gains before age 20 are three times faster than after age 40.
If it takes a year of training to achieve the third category standard at 16 years old, then after forty years - three years.
Taking into account the rate of increase in strength indicators, it is necessary to draw up training plans.
If at 16 years old the training plan gave a 10% increase in strength per week, then this is an excellent result. For someone new to strength training after age 40, a great gain is 3% per week.
At 16 years old, increasing your bench press from 50 to 100 kilograms in a year is the norm. After forty years, the same result is achieved in 3 years.
At the age of 16, a young man can do 150 approaches per week. After forty years, in the first year of training, exceeding the norm of 75 approaches can cause under-recovery.
At the age of 16, a young man can train more than 20% of his training volume at an intensity of more than 90%. After the age of forty, increasing intensity above 80% can cause injury. This means that working approaches should be performed for at least 4 repetitions according to the principles of half-strength and “minus one”
Simple conclusions: after forty years of strength training, it is better to start with 75 approaches, with an intensity of up to 80% and a growth rate of up to 3% per week.
Create a strength training program
Doctors' recommendations
Doctors give many recommendations regarding gymnastics for older people. The list of rules that help minimize injuries to ligaments and tendons includes:
- Consultation with a surgeon, orthopedist and therapist.
- No high load in the first days of classes. It is recommended to initially perform 2-4 repetitions of each exercise, gradually increasing this number to 10-20 times.
- Limiting food before exercise. It is better to eat 2 hours before classes or an hour after them.
- Long walks on non-workout days. They have a beneficial effect on the state of the cardiovascular system.
Gymnastics will benefit older people only if it is carefully selected and performed taking into account all the rules.
Cardio training for men over 40
Men over 40 who decide to start cardio training need to be attentive to their pulse and joints.
Children can afford to play catch without a heart rate monitor and tear their knees on the asphalt. But after forty years it is better not to do this.
A two-thousand-ruble monitor is an important attribute for a man after forty. A heart rate monitor in a physical education teacher’s home is like a thermometer in a sick person’s home. He must be!
A mature man needs a monitor in order to monitor his heart rate during training and slow down when the upper limit is exceeded, even if a woman who is 20 years younger is running past.
The second issue with cardio training for men after 40 is the musculoskeletal system.
Children learn to walk first, then run, and all this happens naturally.
After 30 years of a sedentary lifestyle, the body can still walk, although some have pain in the knees or lower back, but running can be not only painful, but also dangerous.
You should not choose situational types of cardio training, such as football, if you have not played catch-up for a long time.
Start with your usual walking, but not at a walking pace, as in the office or supermarket, but at a brisk pace, so that your heart rate rises to 170 minus your age.
If your heart rate does not rise from walking, you can switch to jogging at walking speed.
If jogging has raised your heart rate to 170 minus your age, then you don’t need to run faster - run longer.
The essence of cardio training for men after 40 years is not speed, but minutes.
Try to get at least 90 minutes of cardio jogging in a week, as long as it's at least 30 minutes per workout.
If 90 minutes seems like a manageable task, then add minutes of cardio according to the 10% rule until the body says: “enough”
Typically, for men over 40 with a full-time job, the body says “enough is enough” with between 90 and 180 minutes of cardio per week.
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After 1.5 months we increase weight
Remember, the very first task that you need to set for yourself in the early stages of training, from the first day in the gym, is to improve blood circulation in the body. What should I do? The first workouts should be volumetric, involving pumping. That is, the number of repetitions in approaches should be in the range of 15-20, but with light weight. Also try to keep the rest between sets minimal.
The main goal is to maximize blood circulation in the body. There is no goal to focus on the number of approaches in any particular exercise. It is necessary to proceed from the total number of sets per workout, this is 18-20 approaches. For example, 5 exercises of 4 approaches is 20 approaches per workout. It makes no sense to work to failure, to work with heavy weights either, it’s all in the background, even in third place.
After the “trial period” for the body has expired, you can begin to gradually increase the working weight. Your body will get used to physical activity a little and your heart and entire circulatory system will start working. During this period, the weight of the exercises should fluctuate between 55-70% of the one-repetition maximum.
If you can bench press one hundred at a time, then the working weight for you is 55-70 kg. Consequently, the number of repetitions in sets is reduced from 15-20 to 8-12 times. The total number of approaches per workout does not change. If possible, do not neglect rest between exercises and repetitions; try to rest as little time as possible so as not to lose intensity.
Read: Mass training program
You should not pay special attention to strength training and indicators, this is not a priority, you do not need to press for one time, use projectile weights close to the maximum. The exception is if during this time you have not developed any additional problems with your ligaments, blood pressure or heart, and you feel healthy, then deviations are possible. However, everything is within reasonable limits and under the control of a friend or coach.
When your health is in order, you should devote a couple of weeks to strength training over 3 months, no more. The working weight is 80-85% of a one-time repetition. The number of repetitions in sets is reduced to 5-8, but the rest between sets is increased by 1-3 minutes. The entire volume of approaches per workout is reduced from 15-20 to 12-16.
Do not work with submaximal weights when repeating the exercise 1-3 times. The risk of injury is high. And at the age of 40 or more, they take a very long time to heal, you can drop out of the training process for more than 1 month.
Recovery after training for men over 40
All recovery processes occur during sleep.
Anything that interferes with sleep, shortens it and worsens its quality, interferes with the results of your training.
If training improves your sleep, then you are training correctly.
If food improves your sleep, then you are eating right.
The sleep norm for teenagers is 10 hours a day, for adults 7.
Of course, if a teenager gets 70 hours of sleep a week and an adult gets 49, then the teenager's recovery is at least 30% better.
But the relationship between recovery and sleep percentage is not linear. In fact, 30% of extra sleep gives three times more results in training: what a teenager achieves in a year, a man over 40 achieves in three.
To prevent a man’s sleep from being disturbed after 40 years, training should not be too hard and the diet should not be too strict.
You need to train to gain strength, and not to emasculate them.
The formula “the more the merrier” is true if there is a dream in this formula. The more training and the more sleep, the better the result.
Men who concentrate their courage and will only on training, losing sight of sleep, are not working to gain strength, but to emasculate them.
If for some reason you are forced to limit your sleep, you will have to slow down as your training loads increase.
Without enough sleep, you can no longer count on a 3% increase in training results.
In difficult periods of life, when you cannot sleep properly and train to gain strength, you do not need to maintain your norm in loads and train to emasculate, but you need to switch to the mode of maintaining shape.
Usually this is about 50-70% of your usual training norm during good periods of life, for example, on vacation.
You use your vacation to gain strength, and not to take a break from training?!
Create a strength training program
"Leveton Forte"
Don't forget about proper and healthy eating. Eat only natural foods with high levels of proteins and complex carbohydrates. To maintain the balance of essential substances in the body, take vitamin and mineral complexes. For example, the Leveton Forte food supplement, which contains natural ingredients, will help compensate for the deficiency of essential vitamins, minerals and amino acids. With its help, you can build muscle mass even in adulthood and at the same time avoid fat accumulation.
Exercise 3-4 times a week, for 45-60 minutes. Allocate at least 7-8 hours a day to sleep. Every one and a half to two months, give your body a full week's rest, trying to avoid serious physical activity during this period.
So, we came to the conclusion that bodybuilding after 40
available
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We hope our tips will help you build a strong, muscular body and significantly improve your health. Happy training!
