2023-04-19 20:53:23
What exercise can I do following 40 years? Crossing the four-decade barrier is a pivotal moment, and the need to do physical activity is no longer a hobby or aesthetic issue to become a key aspect of benefits for the physical and mental health.
The age of 40 is a mature phase of life in which men find it more difficult to lose weight, since the metabolism slows down and they no longer burn as many calories as before.
Las hormones thyroidwhich go slower than usual, and the production of less testosterone to develop muscles arise as two determining causes, disseminates The Objective.
In this sense, the need to exercise appears, there is a simple one that offers very good results and can be do even at home.
Skipping, the ideal exercise for men over 40
Milo Bryant, coach and author of the book Unstoppable After 40 (Unstoppable following 40)reveals an exercise that is perfect for men over 40, that “helps you lose weight, gain muscle, burn fat, become more athletic, and get the body type you want.”
“This discipline consists of simulating that we run while keeping our knees alternately elevated at waist level and moving our arms forwards and backwards,” summarizes the site. Sport.es.
And he expands: “It can be done without displacement or with displacement and does not require any type of material to carry it out other than your own body.”
This is the detailed sequence of the alternating knee raise that simulates the movement of the race:
- Stand facing forward with your feet shoulder-width apart and arms at your sides.
- Raise the right knee towards the chest, slightly above the level of the waist. At the same time, the left arm moves forward.
- The right leg is quickly lowered, moving the left arm back.
- Repeat with the left leg and right arm.
- Alternate consecutively.
Health benefits of skipping
He skipping permite activate the body, raise heart rate and increase circulation.
In addition, it offers greater control and coordination of the articulation of the ankle extensor muscles and the hip flexor muscles, specifies the site.
Besides, improve foot strengthcontributes to a greater muscle coordination and it is beneficial for sistema cardiovascularas it increases the heart rate.
And of course, it helps to tone the body and lose weight, since They estimate it burns regarding 1,000 calories per hour.
But, as sports professionals say, you need to make other adjustments to be fit following 40.
Diet rich in protein and fiber and low in carbohydrates
Carbohydrates are fuel, and whole food sources like fresh fruit, grains, and potatoes provide vitamins, minerals, fiber and antioxidants.
After the age of 40, it is not necessary to consume so many carbohydrates, which is why it is key to reduce your consumption. They point to what 40% of the diet daily is made up of carbohydrates.
Protein is a thermogenic food, which means that just digesting it burns calories. The ideal: chicken, salmon and vegetables. Also unsweetened protein bars or shakes.
Eat five servings of vegetables a day will help lose weight and will serve to prevent diseases and improve skin and hair.
The food rich in fiber are ideal for losing weight and increasing your satiety. If you are a man, you should consume an average of 38 grams of fiber per day, and women, 25,
Drink more water and less alcohol
Drinking alcohol in moderation should not present problems, but if the intake goes up things change color.
Alcohol is naturally disinhibiting, so increases appetite by stimulating nerve cells in the hypothalamus of the brain.
The recommendation, although it sounds boring, is to drink water, which helps to lose weight. The faster the metabolism, the more calories we burn doing nothing else.
Specifically, says the health portal, drinking a liter of water burns 46 calories. It is not much, but if we drink two liters a day, we will be burning 644 calories a week and 2,576 a month.
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