Age is a state of mind many times, some say you are only as old as you feel, but it is important to remember that your age does play a big role in how you approach fitness routines. There are those who would use the big 40 as an excuse to not workout or eat healthy.
Your age should not be used as a carte blanche permission slip not to exercise and stay fit. If you approach weight training, diet and work outs the correct way you can maintain a remarkably healthy and fit body for many years, regardless of your age.
Weightlifting and bodybuilding routines can be used to increase bone density, lose weight, become healthier and more fit, and reshape your body. It is no secret that people who keep physically fit also feel better about themselves and about life in general.
Exercise also has depression busting ability. You see exercise releases chemicals in the brain called endorphins, which give you a feeling of well being and happiness.
Okay, now that we have discovered some of the benefits let us talk about the reality of being 40 and trying to get into shape. You may have to change up a few things in the routines but you do not have to fall victim to a too old mentality.
As we get older, our muscles and joints are less limber and this means that adequate stretching and warm up prior to exercising is very important. A 15-minute time allotment that is devoted to necessary stretching and limbering up routines will benefit you by increasing flexibility, and decreasing the chance of muscle or joint sprain or damage. The more completely you stretch the better conditioned your muscles will become.
Once you have completed your stretching routine, it is time to move on to the cardio workout. Plan on 15 minutes for this segment and utilize any equipment you have at your disposal such as elliptical, stair climber, bike or treadmill but do not think you have to go full bore, just increase your heart rate a little and build on the limbering exercises you completed earlier. This puts you in prime mode to get serious with your work out.
Lightweights should be your next step. When you are using free weight training or circuit training, go through your complete routine without the use of heavy weights. You can then follow up with appropriate weights and repetitions.
Many bodybuilders favor the pyramid system, which means you do more reps with less weight, and as you add weights, you will begin to decrease the number of reps that you do. This method of weightlifting has great success for those who want to add muscle and bulk to their bodies.
One of the most important things to remember is to keep proper form with every move. It is better to cut back on the repetitions or weights than to have poor form. Keep the position of your body foremost in your mind. Proper form not only gives you the best results but also reduces the risk of injury.
Keep your weight routines to a maximum of 30-45 minutes each and focus on working out at least four times every seven days. When you have completed a weight training routine, you can return to a quick cardio session to cool down and further strengthen your lungs and heart.