2024-08-29 14:00:37
Starting from the age of 40, fitness is still the best way to maintain physical fitness, prevent age-related diseases, and maintain a good quality of life.
But at this age, the most important thing isadapt to your habits to avoid mistakes that can slow down your progress or even cause harm.
We’ll explore the five most common mistakes people over 40 make after strength training, and how to avoid them to maximize your results.
Don’t worry, it’s never too late to start!
1/ Taking anti-inflammatory drugs to recover better is not a good idea!
You’ve been there, you’ve done that, and now you’re suffering! So, you have a brilliant (not at all) idea Nonsteroidal anti-inflammatory drugs (NSAIDs) can relieve muscle pain.
This is not a good idea and using it can negatively impact your muscle building goals.
A study comparing NSAIDs to placebo showed that participants who took NSAIDs Their muscle protein synthesis is significantly reducedcompared with a 76% increase in the placebo group.
Rather than relying on medications to reduce soreness, try other recovery techniques like foam rolling or active recovery like walking or practicing yoga.
Remember, soreness is a normal and necessary part of muscle growth, and inflammation after exercise is what triggers muscle growth.
To learn more, read: 8 Habits for Better Recovery from Bodybuilding Workouts After 40
2. Drinking some beers with friends after a workout, we forgot!
In addition to reducing inflammation, alcohol consumption should be avoided after training. No matter what age!
According to multiple studies, drinking alcohol during recovery Increase cortisol levelswhile reducing testosterone levels and muscle protein synthesis rates.
After 40, we already have enough problems at this level, we can’t make things worse!
One study compared three groups:
- One group consumed only protein after training;
- Another drank alcohol containing protein,
- The final group consumed carbohydrates after drinking alcohol.
Results show that drinking alcohol after exercise can lead to Muscle protein synthesis rate decreases by 24% to 37%.
Additionally, if your goals include fat loss in addition to muscle gain, it’s important to know that the liver prioritizes alcohol over fat during metabolism.
In addition, alcohol also contains About 7 calories per grame, almost twice as much as carbohydrates, and these liquid calories are easier to consume.
Whether your goal is to build muscle, burn fat, or both, drinking alcohol after exercise is a bad idea.
Therefore, it is best to replace “recovery beer” with protein shakes. Welcome to your new life!
3. Grandpa, let’s finish talking slowly!
You’re 40 years old and you still have time, so it’s impossible Ignore the return to calm After a workout.
Returning to calm can make Heart rate gradually recovers and pre-exercise blood pressure.
This is especially important for endurance athletes as it helps regulate blood flow.
In other words, returning to calm allowsActivate your parasympathetic nervous system fastermoving from a state of stress into a state of relaxation, also known as recovery mode.
Use this quiet time to stretch.
stretching exercise Improve flexibilitythis is crucial because as muscles and connective tissue become larger and stronger, they become stiffer over time.
This stiffness can lead to mobility and posture problems and increase the risk of injury.
Calming down not only improves mobility and reduces the risk of injury, But it can also promote blood circulationthereby speeding up the recovery process.
4. Don’t forget your new best friend!
No, I don’t mean your brand new hip implant, I mean protein!
Protein synthesis is a key factor in building muscle. After the age of 40, it is especially important to consume enough protein.
According to some studies, Older men may suffer from a phenomenon called anabolic resistancewhich makes it more difficult to synthesize protein efficiently, thus making it more difficult to gain muscle mass.
One study compared post-exercise protein consumption among different groups of older adults, with protein intake ranging from 0 to 36 grams.
The results showed that each group People who eat more protein have lower rates of muscle protein synthesis Significantly higher.
In another study published in the British Journal of Nutrition, researchers found that consuming 20 grams of protein increased muscle protein synthesis by 65%, and consuming 40 grams of protein increased muscle protein synthesis by 90%.
A 2019 study also showed that the more protein you consume after exercise, to some extent, the more muscle you will build.
Even if you consume 1.5 grams of protein per pound of body weight per day, not getting enough protein at each meal will reduce your chances of maximizing muscle gain.
5. Aerobic exercise is okay, but not at any time!
Performing cardio immediately after strength training may affect your muscle growth.
Combining weight training with strenuous aerobic exercise can seriously impair muscle growth and strength gains, according to a meta-analysis.
One study compared a group that performed cardio followed by weight training to another group that performed cardio and weight training separately.
Results showed that gains in muscle hypertrophy and strength were lower in the group that combined both activities on the same day.
Interestingly, even though the type of aerobic exercise performed in this study was cycling, which primarily stresses the lower body, it still had a negative impact on upper body hypertrophy.
This shows that this effect is not simply the result of overtraining a muscle group.
That said, if you plan on doing cardio after weight training, be sure to give yourself a little extra time to recover, or better yet, do it on another day.
Also read: Cardio, before or after weight training for weight loss?
What to remember?
All in all, if you’re over 40, here are five mistakes to avoid after training:
- Avoid drinking alcohol directly after training (in general, always),
- Save anti-inflammatories for when you really need them.
- Be sure to stay calm after training.
- Eat 1.5 to 2 grams of protein per kilogram of body weight per day.
- Try to separate weight training and cardio.
By following these tips, you can not only maximize your fitness results, but you can also minimize your risk of injury and promote better recovery, which is crucial as you age.
Don’t underestimate the importance of properly establishing your post-workout routine to continue making effective progress on your fitness journey.
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