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Exercising at 40 and Beyond - Ideal Fitness

Exercising at 40 and Beyond - Ideal Fitness

Here at Telford Daily PRSS we know how important it is to keep in shape, so we’ve teamed up with Stuart Henderson at Ideal Fitness, to bring you advice on effective exercising over the age of 40. Huge thanks to Stuart for this guest post...

Have you noticed how people under 35 years of age who do no or little exercise can still have a toned look in their arms, legs and chests? This look can start to fade and move south after 35.

Our body is at its peak at between 25 and 35 years of age, after 35, our bodies start to slowly go into a decline and we start to lose some muscle, known as atrophy (muscle wastage). Putting on body fat and gaining a larger waistline is easier and more challenging to lose.

But does it have to be that way?

Muscle atrophy is faster when we do not use the muscle we have. We also begin to lose bone density as we age which may lead very slowly to eventual osteoporosis.

Muscle is needed to burn calories if we allow muscle to atrophy, our metabolism begins to slow down and as a result, this leads to more fat storage and weight gain, and over 50% of this is due to inactivity.

Can you do anything to slow down or reverse this process? The answer is YES.

Take the scenario of two men standing side by side, one is around 35 years old, the other is around 50, the older man looks in better shape, has a firmer more toned body and looks younger than his real age. How does he do it? Plain and simple -- he exercises.

I am over 40 years of age and many people tell me I look much younger.

You can at any age stay in great shape, but you have to exercise regularly and follow a good nutrition plan. You have to make exercise a regular part of your day and keep a firm eye on your nutrition.

A good exercise programme would contain both aerobic, resistance and flexibility exercise. You can do your aerobic and resistance exercises separately, many people find that the best workout programme combines all three at the same time as it is best for fat burning and time-saving.

As we age, resistance exercise is a must to build (hypertrophy) and maintain healthy muscle mass.

One pound of fat can burn around 4 calories per day while one pound of muscle burns around 50 calories per day.

After 35 years of age, an inactive person can lose 0.5 to 1 pound of muscle each year. This means that ten years of muscle loss due to inactivity equals a slow metabolism of around 450 calories per day!

If you want to lose fat and gain muscle tone, then you have to include exercise into your day this means including resistance training for both men and women.

Men and women who include resistance training in their programme can lose around 44% more fat than those who don't. Adding resistance training to a regular exercise routine will slow down many effects of ageing.

Remember you can stay fit and look amazing at 40 and beyond, the main message is, exercise with resistance included is a real must paired with a good natural nutritional plan for weight management, a toned sexy body and more energy than you can cope with.

Written by Stuart Henderson, Body Transformation Coach at Ideal Fitness, Telford. Get in touch with Stuart via his website, or on Facebook. 

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