Loss of muscle mass, joint problems, bone problems and more health complications appear. Although there is usually less energy and motivation at that age, Training at 40 is essential to prevent various health problems and feel better.
“Improvement in quality of life is the common denominator and is reflected in behavioral and motivational attitudes to relationships, tasks, responsibilities and a tendency to enjoy and learn in those moments of introspection and reflection with oneself. . Specialization in sports and physical activity “Training is an optimal resource for preventing the decline of a habit and the physical and cognitive functions that are specific to human development,” says psychologist Sophia Correa, who holds.
A study conducted at the School of Health and Environmental Sciences at Auckland University of Technology states that approximately 3.2 million people die each year from causes related to physical inactivity. The same research concluded that although life expectancy increased in older adults, chronic diseases also increased and physical activity levels decreased.
Training is a habitual and optimal resource for the prevention of decline in the developmental physical and cognitive functions of human beings.
For Koreans, when starting a regular practice of physical activity, one should first ask themselves: How am I doing? how I feel? How would I feel if I did this? What could be worse than that? Then set goals that are difficult, but realistic; Within a certain period of time, but also the appeal of flexibility. The professional clarifies that starting training with someone can also be a good resource.
According to the World Health Organization (WHO), adults should engage in moderate aerobic physical activity for at least 150 to 300 minutes per week or vigorous physical activity for at least 75 to 150 minutes per week.
Regarding exercise intensity and which activities to practice, Alejandra Hintz, a sports doctor and member of the board of directors of the Argentine Association of Sports Doctors, explains: “The first thing to keep in mind is that choosing an activity is fun. Get them excited and they can maintain it with will over time.This will allow you to see what the frequency and intensity of training sessions are according to how physically fit you are to do that exercise. Finally, short-term objectives should be set; For example, if you start out walking because you can’t run, the goal is to walk for an hour and then move on to more ambitious goals.”
Hintz clarifies that people who go to consultations with professionals to see how to train and what physical condition they are in, yes or yes, coaches, sports therapists, kinesiologists, nutritionists and clinical There should be an interdisciplinary communication with Imaging. “When you have that team, it makes it possible to recognize and treat any sudden conditions, and it can also prevent future injuries,” he says.
The first thing to keep in mind is that the activity they choose to entertain them, excites them and can sustain it over time with the will.
On the other hand, there is a possibility that at that age there is more hesitation to go to the gym or start training if in recent years they have become accustomed to a sedentary lifestyle, but fear has to be put aside and all about I will have to think. The benefits that exercise will bring.
“There are people who overcome fear and come to the gym to change their lives. I try to teach them because it is never too late to learn. And in those cases I have to move them as if they were going to crawl, I know with them you have to go little by little,” says Piperatta.
And he adds: “The basic point here is that you train to improve your standard of living, not for material reasons. Today elders are taking great care of themselves; They train with more respect and consideration and know that it is a ’50 and 50′ agreement between the teacher and them.”
being so, For professionals, there are three types of physical abilities that have to be trained after the age of 40. In this article we explain what they are.
It can be defined as the ability to overcome external resistance through muscular effort or to relieve tension against resistance. There are many types of exercises and activities that can be done with your own body weight, without using any accessories, And there are others to which weights or elements can be added.
For Francisco Piperatta—the trainer known as the ‘osso trainer’—after 40 you have to work a lot on the core, which are the abdominals, lumbar, pelvic muscles, gluteal muscles, and the deep muscles of the spine. For this, he makes sure that strength work with repetition is necessary and avoids exhausting himself or reaching the limit of injuring himself.
Common strength training activities include Pilates, functional training and weight training in the gym. For specific exercises, you can do planks, push-ups and biceps curls.
This is what allows you to do the activity or exercise for as long as possible. It specifically refers to the breathing and internal oxygen balance of the human body as well as to the various stamina rhythms that a person is capable of.
The best activities to train this ability are: walking, jogging, swimming, cycling and using a stair climber or elliptical machine.
It considers the union of the concepts of articular mobility (the ability to move joints) and muscular extensibility (the ability to elongate before traction force). This allows movements of greater amplitude and work more consistently, reducing the risk of injury and relieving muscle pain.
“The most important thing for older people is stretching (also called ‘stretching’); this is important, because if you don’t reduce your movements, your muscles and you lose versatility,” says Piperata. . Some activities to work on this are yoga or stretching.
And to perform specific exercises, the most common are: ankle movement, hip rotation, Bridge (yoga pose that involves lying on your back on the floor with your knees bent) and abductor pull (sitting on the floor, spreading your legs as far as possible and bending your torso forward without bending your knees)