Exercises and workouts: exercise modifications to overcome 40 years
If you are 40, 50 or older, you may be wondering what this means for your exercise program. Can you still do the workouts you’ve always done? Or will you need to make adjustments?
As you get older, there is no question that specific changes occur in your body. If you want to stay active during these years, you will need to modify things a bit. The good news is that if you keep up with your fitness, you won’t need to adjust as much as your body will keep up quite well.
Let’s look at some of the modifications you’ll want to consider making …
1. Total volume reduced. First, consider slightly reducing the amount of volume you are making. Whereas before you might have been able to do four sets per exercise, for example, now you may want to limit it to just three. As long as you strive on those three, you should still see great results.
As you age, your resilience isn’t what it used to be, so a high-volume program may be too much for you.
2. Selection of exercises. Next, consider your selection of exercises. You want to do everything you can to protect your joints, so choose joint-friendly moves. For example, leg extensions tend to be quite hard on the knee joint, so you may prefer something like the leg press.
Or, instead of going for a run for cardio, try using a stationary machine. These small adjustments may be worth it to keep you pain-free for months to come.
3. Functional movements. As you get older, your goals are likely to change as well. While previously you may have focused a lot on the aesthetics of things, now you may be more interested in making sure you can keep up with your favorite activities as the years go by. As such, you want to take a closer look at functional fitness – this means choosing exercises to do in your routine that will best mimic the movement patterns you use in activities of daily living. Doing so should be able to keep up with everything you love to do.
If you keep these three small adjustments in mind as you go through your program and focus on learning to read your body and everything it tells you, you should have no problem staying active for many years to come.