After the age of 40, we need to rethink how we are working out. You can’t rely on your treadmill as your go-to workout anymore. After we turn 40, we need to stop exercising more and start exercising smarter. After the age of 40, strength training trumps cardio. Recently it’s been discovered that walking and running don’t build muscle and excess cardio leads to muscle loss. As we age, we need muscle mass for a healthy life. According to Peak Fitness, up to the age of 30, our bodies continue to grow larger and stronger. However, after 30 we begin to lose muscle mass, up to 3 to 5% each decade if we are not active. This causes our metabolism to slow down and our body to store fat. Ultimately, we need to focus on strength and flexibility.
Flexibility & Strength
Yoga is such a great form of exercise to practice. It gradually slows down the aging process by:
- Improving our flexibility. The more flexible we are, the fewer aches and pains we have.
- Your balance is improved. Just like your muscles, if you don’t work on balance you’ll lose it. There are obvious benefits for maintaining our balance as we age.
- Along with working on our flexibility and balance, yoga also builds muscles. Strong muscles increase our protection from the conditions of aging and increase bone density.
- Breathing increases our lung’s capacity. Proper breathing can aid in digestion, and consistent proper breathing has shown to lower blood pressure.
Functional Strength Training exercises are designed to train and develop your muscles to make it easier and safer to perform everyday activities.
- Fat burning. You burn more fat because you’re using multiple muscles groups at one time. Full body exercises are the most effective and efficient type of workout.
- It develops long and lean muscles. You don’t bulk up when performing these types of exercise.
- Core strength, every exercise involves activating your core, it teaches the core to stabilize the spine against external forces.
- Functional training focuses on training movement patterns rather than isolating individual muscles. For example, instead of doing leg presses on a machine, which just works your quadriceps, functional training, utilizes exercises that work both your quadriceps and hamstrings in one exercise.
I have been doing this type of exercise for the past two years, I have developed long lean muscles, my core strength has never been stronger, and my overall balance and flexibility have improved. I don’t have more than 45 minutes a day to work out, and I found this type of exercise to give me the most bang!