2023-10-19 10:16:07
In retirement or in their forties, many men aspire to return to sport with enthusiasm, particularly for their health. But the body no longer has the same capabilities as at 20 and it is important to know how to get back to it without risking injury.
Body requirements following 40
Did you know thatat age 60, your maximum respiratory capacity has decreased by 40% compared to when you were 20 ? Or that the efficiency of your heartbeat is only 80%? This is partly because he often sees men returning to sport “with the same intensity as when they were 20” that cardiologist Fabien Doguet co-wrote For men, sport, health, well-being following 40 (ed. Flammarion): “ During and following confinement […]many sedentary people have returned to physical activity but not always in the right way. »
However, if we resume sport following 40 years, “ c’is where cardiovascular problems occur “. For this specialist, it is “essential” to do a cardiological assessment, looking for warning signs of pathology. Otherwise, it is sometimes “ the catastrophe » : «During an evening with friends, some challenge themselves to complete a marathon. They then only run a few times and, on the big day, they go into cardiac arrest within the first five kilometers. » This scenario happens every year, confirms the cardiologist.
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Jogging, cycling, swimming: what sport following 40?
After 40, certain sports are more appropriate than others. With suitable shoes, the running, for example, does not harm the back or joints. However, prefer soft ground to macadam. Excellent for the cardiovascular system, cycling is best done with a well-adjusted bike (standing, the saddle must be at the height of the iliac crest). Pedaling in particular has a saving effect on the knee joints. There swimming It will allow you to work on your endurance and build muscle throughout the body, and it is recommended in cases of back pain. However, learn the correct technique to avoid injury. Finally, playful and explosive, the boxing works power and agility and can strengthen the back if done correctly.
— Source : For men, sport, health and well-being following 40 (Flammarion).
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Getting back into sport without traumatizing the body
« Whether you’re 30, 60 or 80, the best advice for men is to get moving! », insists Fabien Doguet, who recalls the most recommended sports following 40: “At 60, favor sports such as cycling or swimming. At age 80, encourage walking, hiking or cycling. » (Read box above “What sport following 40?”)
To prevent dramatic accidents, he cites the golden rules laid down by the Club of Sports Cardiologists: always warm up before training, avoid intense activities in temperatures below 5°C or above 30°C, or do not practice intense sports in case of fever…
Osteoporosis, also in men
Another risk with returning to sport: bone fracture. One in eight men over the age of 50 will suffer an osteoporosis-related fracture in their lifetime. However, it remains underdiagnosed in men, because it is often considered a disease affecting postmenopausal women. However, from the age of 70, a man is more likely to suffer a fracture than to be diagnosed with prostate cancer.
A subject on which Dr Jean-Claude Nataf, general practitioner and author of the only French work dedicated to men’s health (the Practical Guide to Men’s Health, published in 2003, ed. du Dauphin), warns: “When you reach sixty, in men, you need to be alert to the warning signs of osteoporosissuch as bone pain or having already had fractures that happened in a short period of time. » An annual blood test will help evaluate the progression of this disease and put in place preventive measures (diet rich in calcium and vitamin D).
Osteoporosis in no way prevents physical activity, which is even recommended to prevent it. Walking, jogging, weight training or balance and coordination sports – such as football or volleyball – are indicated.
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Shot in the testicles: when to worry?
It can happen, especially during a sports session, to receive a blow in “the parts”. What signs should prompt you to consult? Well, in case of pain that persists, a hematoma that appears or blood in the urine. It is then necessary act (very) quickly – within six hourss – because it is probably a torsion of a testicle. The latter must be replaced correctly to restore blood circulation and avoid irreversible consequences, particularly on fertility.
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