The key focus after the age of 40 is to focus on preserving and building your muscle mass.
As your metabolism slows down, it means that without the awareness around the amount and type of exercise you may or may not be doing, you will become more fat than muscle because the decline begins in the muscle. Not great for perennial fitness.
This decline is insidious and on average you lose around 2.2kgs of muscle each decade. As well has having a softer rounder appearance you are not as strong as you used to be.
You'll need a balance of strength, cardio and flexibility
- Firstly, regular weight bearing exercise 2-3 times per week. This regular strength training increases bone density, helping the fight against both hormonal and metabolic changes.
- Keeps you revved up, improving your body's ability to burn fat. Strength training is a non negotiable as you age. This includes free weights, body and lastly machines. HIIT (high intensity interval training) also helps to burn fat by firing up the intensity of aerobic and anaerobic routines.
- Building an elastic heart that can go with the peaks and troughs of your cardio vascular system.
You don't need to *overtrain*
Overtraining causes surges in oxidative stress (an imbalance that is not good for you) and high levels of cortisol (a hormone can accelerate ageing and fat resistance). Yoga, Pilates, swimming & cycling are all so good for flexibility and movement.
Getting some NEAT into your life!
NEAT stands for non exercise activity thermogenesis. Essentially it is the amount of movement you do on top of exercise. For example getting your 10,000 steps in, standing at your desk instead of sitting, a solitary walk, getting off the bus stop 2 stops before, taking the stairs. It is so important that you add this movement into your perennial fitness routine.