It’s just a fact that as you enter middle age, your body goes through some significant, albeit subtle, changes. Yes, your metabolism and muscle mass start to slow down naturally, but your hormones start to change too, your cells start to drop, and strange things – like the pitch of your voice – tend to change. (More on that, see here for the weird things that happen to your body after 40, according to science.)
Because of this, I believe that as you enter middle age, you should also experience a subtle shift in your workouts and spend at least some of your time building a solid foundation for basic fitness and mobility. When I say “just” now, I’m not saying that at 40 you can’t run long marathons or hit climbing walls. (Quite the opposite!) What I recommend is that you do at least some of your physical fitness in order to strengthen four key areas: your posture, your glutes, your core, and your stamina (or speed).
When these elements are strong, you will stay active longer.
If you are over 40 or older, these four movements should be incorporated into your daily life. If you do 3 to 4 sets of the following exercises at least 2 to 3 times a week, you will find that you have better posture, stronger muscles, better flexibility, better balance and coordination, and a much stronger heart. Oh, and those marathons or climbing sessions? You will find that they are a lot easier to do. And for more ways to get fit as you age, experts say you shouldn’t be missing out on the best exercises to slim down after 40.
This is the movement aimed at your posture. To do the body weight series, grab whatever equipment you have at your disposal. It can be rings (like I have here), it can be a rod, or it can be a TRX / suspension strap – whatever you have. If you are using a strap make sure you are using a neutral grip (palms facing you). If you have a bar, you can use either the pronated (palms overhand) or supinated (underhand) grip.
Keep your feet forward and lean back slightly to at least 45 degrees. Keeping your core firm and hips up, pull yourself in by moving your elbows towards your hips. Squeeze your lats and upper back hard to finish, then fully straighten your arms until your shoulder blades extend below before doing another rep. And for more ways to burn fat and get fit, here are the secret little tricks to burn more fat every day, according to experts.
Here’s one of the best steps in the world to exercise your core. Begin the exercise by lying on your side with your shoulders stacked in a line with your elbows and feet. Holding your core and glutes pressed together, take your upper hand and rotate in a “scooping” motion towards your upper body. Stretch your upper back well, then return your elbow to the starting position and finally pinch your upper back. Do all of the repetitions on one side before moving on to the other.
Now for some conditioning. Start by grabbing the rope and keeping your hands just outside your hips. Use your wrists to pull the rope and jump up while the rope goes through your feet. Move continuously for the prescribed time interval. After you’ve stopped jumping in a while, practice longer. You can set a timer for 5-10 minutes and record as many sets as possible. And for even more reasons to do this exercise, don’t miss out on the secret side effects of jumping rope anymore, experts say.
Start by placing your upper back on a bench or stable surface with one foot steady. Holding your core in place, straighten your hips upward by pushing through the heel of the planted leg. Firmly press the top for 2 seconds, then lower your leg in a controlled manner before doing another rep. And for more amazing fitness tips, don’t miss out on these incredible things that happen when you run more, experts say.
The following post Underrated Exercises Everyone Over 40 Should Do, Trainer Says is republished from www.americanchiropractors.org
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