For those over forty

The strategy of training the 40-year-old

The older you are, the longer it takes to prepare the body for training. Be sure to warm up before playing sports, but remember that stretching and warming up are different things, and stretching cold muscles is fraught with their rupture.

In addition, you need not only strength training, but also proper stretching to strengthen the joints and tendons, as well as cardio-loading to improve the work of the respiratory and circulatory systems. The main task is to find a balance of these activities.

Views on fitness and sports

The theoretical basis of Soviet sports left much to be desired - it was more the military training of young soldiers than fitness training to maintain a healthy body. Myths about sports and diets go first of all from lack of information.

Take at least a few lessons with the coach, even if you have been doing this sport for a long time - maybe it's time to reconsider your views on how to properly practice. Try to be open about new information.

Fitness problems for those over 40

The desire to hit "make the body" is the number one problem. If you have not been involved in sports for the last seven years, then do not sharply engage in two hours a day, get hungry diets. The slow way will be much more effective.

Do not increase the usual level of physical activity by more than 10% at a time. If usually you do not go much, do not try to run 20 kilometers. Do fitness not only at the weekend - it needs to be done every day.

The use of regular loads of

Even if you do not get injured after "shock" classes, then your whole body, not just the muscles and ligaments, will get sick the next day. You will be doing sports less and less, and you will feel worse and worse after these classes.

Studies show that only those who engage in sports or various physical activities on a regular basis feel more energetic, sleep better, and also experience less stress from stress.

Sports injuries

Do not do self-diagnosis: if you have had( or still have) any injuries or illnesses, be sure to consult with your doctor to determine which exercises you can and can not do.

You need to learn to be more attentive to the signals of your body. If something hurts or you just feel uncomfortable - it's better to contact the doctor, and not wait for the pain to pass. Remember that a small injury can develop into a serious pathology.


This article starts a series of materials on fitness and sports for those who turned 40. Ask questions and recommend topics that you would be interested in reading in the comments below.