Sport after 40: how to train hard and without risk to health

It is human nature to think about the future. Although I personally still a long way to 40, but sometimes comes to mind the question: if I can do in the room, exchanging forties? And if so, what adjustments should be made to its training program to gradually but inevitably wear out the body does not blow? Andrew Reid - a person who has successfully engaged in sports in spite of all the horrors that predict not refuse the time of sports people. He has a few suggestions.

You can save your exercise intensity, increasing the time between workouts

The common belief that after 40 you need to throw the sport, was formed for a reason. Since the second half of the last century, doctors were talking about that in the forties with the sport is dangerous to be friends. Excessive load on the heart. Simply put, after reaching that age you can only humbly wait for old age and death.

Indeed, the world is not so many professional athletes for 40, but in this age group there are many examples of people successfully maintain the proper physical activity. There are those who are beginning to use hormonal agents, but not everyone wants to follow that path.

An important realization for you may be the fact that at heart you are still young, and the only problem in your body. You wake up the next day after a workout, but now the effects of activity are more severe and last longer. In this state, hard exercise is not already out, and the best solution is to reduce the number of intensive training of up to two or three a week. And the training itself should be more forgiving. You simply can not support the old regime, because your body is recovering all the longer.

recovery

After each workout rigid, regardless of age, the body is required to bring itself back to normal, recover. Basic mechanisms here - eating and sleeping. Most people exercise either early in the morning before work or in the evening after work. In both cases, it is important to give your body the material (food) to recover after training. You will not die, unless you do it, but give your body quality bonuses refueling time after workouts.

There are thousands of studies proving the benefit of eating after exercise. Try to eat within 30 minutes after the end of classes. Do not be afraid to include carbohydrates in the food techniques, as your body needs to recover energy reserves.

With age you happen one of two things: either you understand that bad decisions do not lead you to anything good, and eaten fast food hamburger causes discomfort for a few days or come to the conclusion that the cubes on your stomach is not as important as a glass of wine and delicious dinner. Only you can decide what's right for you, but for a successful sports after 40 you'll have more often opt for the first option.

Time, food and sleep monitoring

Food - this is fuel for our bodies. The higher the fuel quality, the better the engine. Sleep - it's maintenance. Refusal of sufficient time for sleep in favor of the TV or gatherings late affects you more than you can imagine. One of the problems here is to work. Often in older people rather serious positions requiring including overtime work hard. And more children. Any work and children.

Most people have no idea how to manage your time. They spend it on something inessential and focus too much TV time instead of having to go to bed early.

Life is never perfect, and very often we have to change their plans on the go (especially those who have children), but to make others reckon with your daily schedule - critical important.

For example, all the friends and acquaintances Andrew know exactly what will not receive a response to their messages from him after 20:30. During these hours already we are preparing for the next day. Maybe this gives something peculiar to old people, but without the normal sleep you will not have forces on the intensive training tomorrow. In order to have enough strength not only in training but also to work, you need to sleep at least 8 hours.

Another important point to take a nap during the day. Although it sounds even more "an old man", but for the person who continues to engage in twice daily, this break is important. Summary Andrew sleeps 8 hours a night and 1 hour during the day.

Balance training

After meals and sleep are given in the norm, it is necessary to balance the intense and benign periods in their training program.

Andrew hard day includes a morning 70-minute run over rough terrain, as well as an evening workout (Force taking cleans and squats on his chest), followed by a 60-minute interval training.

The next morning you will feel very tired, and therefore, this day will be easy. In this case "easy" simply means that the load on that day less than in the heavy.

light day program includes a 40-minute easy run, immediately followed by a snack and rest. Next is a strength training, with emphasis on the upper body. Evening activity is quiet swimming.

Now the separation of heavy and light days are clear. Light quiet running refresh the body after an exhausting run of peresechonke. Training with a focus on the upper part is not so hard, and obviously it is easier interval. Swimming provides a lighter body aerobic exercise, and cool water will soften the effects of intensive training.

Total

Age - is not a reason to throw intensive training. It is only necessary to approach the physical activity more thoughtful. Pay special attention to food and sleep for more effective recovery. Replace the daily intense workouts on alternating hard and light days. Do after 40, you can, if you do it wisely.