Fitness OVER 40: Age is just a number…of Reps

When it comes to staying fit and healthy, the 40s can the beginning of a challenging chapter in your journey. In this blog post I’ll explain some unique challenges and provide tips to overcome some obstacles that fitness over 40 brings. Whether you’re starting a new routine, looking to maintain your active lifestyle, or seeking inspiration for your fitness goals, I’ve got you covered.

Here I am, over 40 and still hitting the gym every day. I make it a priority to maintain my fitness for myself, my family, and my job. I let myself go a little a few years ago and I’m not going back. Its definately not as easy as it used to be, but staying fit is the only way for me to take care of everything that matters in life. And it keeps me sane…

My Short Sob Story

I’m definitely not as “structurally sound” as I was in my 20s. I have neck and back problems, knee aches, and a shoulder that feels like it pops out of place every now and then. I have put my body through a lot of shit from running a Marathon, mountain biking…and crashing, snowboarding and crashing alot more, carrying a 100 pound rucksack for who knows how many miles, running, jumping, falling, and being too stubborn to go to the hospital.

One time I wiped out on my snowboard so hard something popped in my neck and I couldn’t lift my head up while lying on my back. I was scheduled to attend Sniper School in a week, and I was not going to screw up that privilege by going to a hospital. Sometimes I feel like my body is falling apart.

But I’m still in better shape than most men over 40. I can probably say I’m in better shape than most people half my age. And I will continue to push myself until my body finally decides it’s time to retire.

Warm Up!

One of the main things I tell everyone pretty much 35 and up when beginning a workout. WARM UP FIRST!! I know some people make excuses because it takes up too much time or they feel weaker when lifting or some other nonsense. Just do it. Ask yourself, in what sport do you see professional athletes NOT warm up??? So why wouldn’t you do it? This is one thing that you don’t leave to the professionals.

There are guys that I work with that jump on the bench 45 seconds after walking into the gym, and start repping out 135lbs, and they say that was their warm up...

I keep telling them that they should warm up with lighter weights and stretch first but they don’t want to listen, they’re going to keep doing it until their body has to teach them that hard lesson. You know who you are…Check out this Article on Barbend.com that explains it better.

It becomes even more necessary once you’re over 40. Yeah sure when I was 21 I could wake up and immediately run two miles in ten minutes and jump on the bench and rep out 225lbs without any kind of warm up. Now I have to warm up before stepping out of bed. Ok its not that bad, but I do take at least 20 minutes to warm up my joints and muscles before I do anything in the gym.

Dynamic Stretching

I’m talking about Dynamic Stretching along with light cardio, and then slowly working into your warm up sets for whatever you plan on doing. I do leg swings, arm circles, and air squats while I’m on the treadmill. I don’t do the whole ten to twenty count stretches that were drilled into our heads in the Army. Instead, I do multiple repetitions of a very brief stretch for my arms, neck, shoulders, back, and legs.

Usually after fifteen minutes on the treadmill, my preworkout has kicked in and I’m sweating, so I head over to the free weights to continue my warm up with light dumbbells, and just the 45lb barbell if I’m doing Chest or Back that day. I usually continue my warm up for another 15 minutes and then slowly work my way up in weight to my actual warm up set on whatever I’m doing. Yes, it takes a little time, but I do not want to risk any kind of injury. If I get injured in the gym, I am out of a job and that’s unacceptable.

I’ve also used Resistance Bands for warming up and stretching. They come in different sizes, thickness, and colors. They’re great for adding a little more resistance to some of your workouts and also perfect if you’re traveling and dumbbells in your luggage isn’t an option.

Check out Barbend.com for some awesome Dynamic Stretching and Warm Up ideas. They have a plan for just about every age group and fitness goal.

Over 40 Nutrition

As we all know, our diet also becomes a major factor when you start getting older. I seriously used to eat a Double Whopper with Cheese, large fries, and a whole pizza for dinner like it was nothing. Now I feel like I gain weight just watching someone else eat a bag of chips.

A large majority of us don’t realize how much our body’s daily requirements change as we get older. I didn’t realize this until about two years ago when I started researching more about fitness and why I was losing so much muscle mass when taking just one month off from the gym.

According to the National Institute of Health [Minding Your Metabolism] weight gain is to be expected, as research finds age related slowing of the metabolism tends to become more pronounced when you’re over 40, slowing about 5% every decade.

So as your metabolism is getting slower another issue occurs due to a decrease in a hormone called Leptin.

Leptin is released from fat cells in adipose tissue. Leptin signals to the brain, in particular to an area called the hypothalamus. Leptin does not affect food intake from meal to meal but, instead, acts to alter food intake and control energy expenditure over the long term. It pretty much tells your brain to stop eating when you’re full. Leptin signals don’t work as well as you get older, so you might continue to feel hungry even after you’ve eaten.

Yeah my Leptin signals must be dead because I’m always hungry.

Additionally, further studies have determined that due to a natural part of aging we lose 3-8% of muscle mass every decade after 30 due to Sarcopenia.

Sarcopenia is the age related progressive loss of muscle mass and strength. The main symptom of the condition is muscle weakness. Sarcopenia is a type of muscle atrophy primarily caused by the natural aging process. Scientists believe that having a low level of fitness and eating an unhealthy diet will greatly contribute to this condition.

The only way to counteract and slow down Sarcopenia is by consuming enough protein and engaging in regular resistance or strength training exercises.

Once you’re over 40, its pretty much USE IT OR LOSE IT when it comes to muscle mass.

Another Article in Runner’s World stated that older athletes (over 40) suffered impaired post exercise recovery and require more protein than they did back in their 20s. For example younger athletes required only 20 grams of protein for recovery, at 35+ you may need upwards of 40 grams post workout.

So after your strength training and cardio day the the gym, just one protein bar (20 to 25 grams) is simply not going to cut it, and neither will a protein bagel with a protein coffee. Even Epic Everything from Dave’s Killer Bread (one of my favs) only has 13 grams of protein. You pretty much need to consume a full healthy meal with around 40 grams of protein. Have five ounces of grilled chicken, steak, or seafood – all of these options are rich in the amino acid Leucine, which has been shown to boost muscle recovery.

Whey protein powder (another great source of leucine) mixed into a fruit smoothie makes a great recovery meal, which is usually my go to after the gym. Just check the label on your your Protein Powder of choice to ensure you mix the right amount. Usually just one scoop is around 20-25 grams of protein, so you might want to do a two scooper. Sometimes when you mix alot of powder and it becomes thick, its hard to drink. Its like trying to chug a cardboard smoothie. That’s why I have gone through so many brands to find one that actually tastes good.

Check out my favorite Protein Shakes here.

Anaerobic Exercise

Or call it weightlifting for you knuckleheads… Its very important to incorporate weightlifting or resistance exercises at least twice a week as you get older. You probably won’t be able to lift as much as you used to, so I recommend using a moderate weight and just doing more reps. I very rarely lift heavy anymore because there’s really no point. I’m not competing at anything, I’m not trying to break any records, and I’m not trying to prove anything to anyone. Moderate weight and more reps is enough to maintain a healthy weight without risking an injury.

Here are a few options that don’t require alot of weight. WARM UP FIRST! I have to say it every time because some people don’t listen.

1. Interval Sprints: On a flat surface, perform short, intense sprint for about 20-30 seconds, followed by a recovery period of 1-2 minutes of walking or light jogging. Repeat this cycle for 6-8 intervals. I do this just about every morning before I hit the weights.
2. Bodyweight Strength Circuit: Perform a circuit of bodyweight exercises targeting major muscle groups. For example, do push ups, squats, lunges, planks, and bench dips in a cycle. Aim for 3-4 rounds with 10-15 reps of each exercise.
3. Kettlebell Swings: Kettlebell swings work multiple muscle groups, including the core, legs, and shoulders. If you haven’t used a kettlebell before, start with a light weight and perform 3-4 sets of 10-15 swings, focusing on proper form.
4. Dumbbell Circuit: Use dumbbells for exercises like farmers walk, bent over rows, and overhead presses. Perform 3-4 sets of 10-15 reps for each exercise.
5. Wall Ball: This exercise combines a front squat and an overhead press to toss a ball up to a mark or target on a wall. Use a moderate weight (10lb) medicine ball. And perform 3-4 sets of 10-15 reps. If its your first time it may take a bit to get your form and rhythm down, but once you do its horrible…in a good way.

Cardiovascular Exercise

Cardiovascular exercise promotes heart health, improves endurance, and decreases the risk of chronic diseases. Cardio for men and women over 40 can also help build lean muscle mass and increase your calorie-burning potential, which will help you shed pounds and stay in shape.

Aim for at least 30 minutes of moderate intensity cardio exercise on most days of the week. Don’t just limit yourself to walking or running everyday or you will end up hating it. But if you prefer walking or running try visiting different places instead of just staring at the wall in the gym or in the same loop in your neighborhood everyday.

Mix it up so you don’t get bored, try a different park, the beach, a different route in your neighborhood, or check out one of the tracks at a nearby school.

Boredom is one of the biggest reasons people hate cardio, the other is…it just sucks. I hate running, but I like tacos, so its a must for me.

If your joints are sensitive to high impact activities like running, jumping, and certain HIIT workouts, consider low impact exercises like swimming, cycling, or yoga to reduce the stress. I use the Concept2 Rower or an Elliptical Machine some mornings. They can get your rate heart going pretty good while warming up prior to lifting weights and they aren’t bad on your joints at all.

Get Enough rest

Make sure you get enough rest. Rest and recovery are important for maintaining good health and preventing injury even more so when you’re over 40. Make sure to get enough sleep each night and allow your body time to rest and recover after a long day or hard workout.

Short sleep duration and/or poor sleep quality are associated with adverse health outcomes, including cardiovascular disease and hypertension, diabetes, mental health conditions, and lowered immune response.

Try to avoid evening napping. Yeah sometimes its hard after waking up at 3:30am, heading to the gym, then working 8-10 hours. One of the processes that regulates sleep is homeostasis. Pressure to sleep builds up during the day, and if you give in to the urge to nap at 5:00pm, it reduces the pressure, making it more difficult to fall asleep at your actual bedtime.

Stay off your phone and avoid blue light from other screens for 1 hour before you plan to go to bed. Exposure to blue light can inhibit the release of melatonin, a hormone that regulates the timing of sleep. Darkness is needed to trigger melatonin release. Alot of people lay in their beds scrolling through Social Media for hours and can’t figure out why they’re struggling to fall asleep. Its because you’re staring into a blue light that is 12 inches from your face. Turn your phone off and go to sleep!

Keep your bedroom cool. Our bodies needs to drop its internal temperature by a couple of degrees in order to go to sleep and stay asleep. I keep as cold as possible in my room and I usually sleep pretty decent. In the winter I used to just keep my windows open and let the outside air in.

Sometimes I would wake up and it was a little over 40 degrees inside, but I slept all the way until my alarm went off. Yes, its a little harder to get out of bed because it so warm and cozy, but you just have to jump up, get dressed, make your bed, drink your coffee, and get going. Once you’re up you can adjust the heat or the A/C so its at a comfortable temperature.

Side Note: Coffee tastes better when you’re cold….

Maintain an Active Lifestyle

One of the best pieces of advice I can give when you’re over 40 is to just STAY ACTIVE. Do something every day. Once you get lazy, bogged down, and out of your workout routine, it’s harder to get back into it as you get older. It’s good to take a few days off, just don’t turn it into a bad habit. And try to get into the mindset of having to make up for those missed days at your next workout.

To put it bluntly, a sedentary lifestyle kills people. People that have been working all their lives and never had any health issues retire, stay home, and pretty much don’t do anything usually end up with a quick onset of health issues and depression. Which leads to doing even less and it becomes a endless circle that is hard to come back from. Don’t get stuck in this trap, keep yourself busy with physical activities.

One last piece of advice, listen to your body. You’re not 23 anymore and some days everything hurts. And if you somehow injure yourself, it takes a lot longer to fully heal. You might have to adjust your routine as needed to avoid any injury or strain, but pay attention to anything that feels like excessive pain. Get it checked out before it gets worse or more complicated. I should have listened to others more often about my injuries, I’ve pushed through pain for years and I’m paying for it now.

So now you understand the challenges you need to overcome once you’re over 40. It takes alot longer to stretch and warm your joints up prior to your workout. Your metabolism gets slower. Leptin hormones decrease causing you to overeat. Your muscle mass and strength decreases due to Sarcopenia. Your body requires more protein to maintain and build muscle. And you don’t heal as fast after an injury. Damn this is depressing…

Stay Positive!

Well after that last paragraph I have to throw this in here…

Staying positive is essential for maintaining motivation and achieving long term fitness goals. Here are some effective ways to maintain a positive mindset:

• Set Realistic Goals: Be honest with yourself and your fitness level and choose achievable goals. Set weekly goals that you can work towards and increase them in difficulty as you crush them.
• Variety: Keep your workouts interesting by trying new activities, exercises, or classes. Variety helps prevent boredom and keeps you engaged. You have to switch it up every once in a while.
• Stay Social: Join fitness groups, classes, or find a workout buddy. Having someone to learn with and encourage can make your workouts more enjoyable.
• Adapt and Modify: If certain exercises or activities become challenging due to age or physical limitations, modify them to suit your needs, or try alternatives that are more comfortable.
• Incorporate Activities You Enjoy: Choose activities that you genuinely enjoy. Whether it’s dancing, swimming, hiking, or yoga, doing something you love increases your positivity. I saw a guy that danced in the mirror after every set. It was kind of awkward, but if it keeps him motivated, good for him.
• Focus on Health: Shift your perspective from solely focusing on appearance or weight to prioritize overall health, vitality, and well being.
• Listen to Your Body: Your body has a limit and its going to tell you when you’ve reached it. But you have to actually listen and not ignore the signs. To clarify, I mean the limit at which you’re risking injury. Yes there are limits that you should push past. For example pushing yourself to run further or faster, performing more reps on a certain workout than you did last week, or holding your plank for a few more seconds. REASONABLE LIMITS. If you choose to keep pushing past a limit where something starts to hurt, you may risk injuring yourself. That small pinch, twist, or pop is your body warning you to bring it down a notch.

GOALS….

Just to Recap, or for those of you that skipped the whole post, here are the key points if you’re over 40:

• Warm up! Don’t skip it. Prevent injuries by making sure your muscles and joints are prepared for your workout. As you get older you are more prone to injuries, and you won’t heal like you did in your twenties.
• The older you get the healthier you need to eat. Add more protein and less processed foods. Kind of a no brainer…
• As you get older you may require more protein for your post workout recovery.
• Incorporate strength training at least twice a week and cardio as much as you can.
• Try low impact exercises that are less stressful on your joints.
• Listen to your body. Change up your workout if a certain part is bothering you. Don’t just try to push thru the pain.
• STAY POSITIVE!