Science is still not able to make us younger. However, trying to train yourself with the subject we love helps the body maintain its freshness every day. Join us with advice from middle-aged men to maintain their style.
The method of exercise for middle-aged men will reduce in terms of intensity, and focus more on endurance and endurance. The goal of men in this period is to control weight, reduce stress and strengthen a solid health foundation, rather than developing muscle groups. A proper exercise program and a proper diet will help middle-aged men to maintain their style. Let’s learn about tips to keep in mind in the training method for men of this age.
- Set rules
By the age of four, men gradually realized many limitations in their health, including the inability to exercise arbitrary preferences. Now, gentlemen should set a few rules before starting to practice: gradually increase the intensity of the training but to a certain extent, always be ready for the body before a specific exercise, and avoid overtraining. Always listen to your own body to make the appropriate adjustments.
- Learning new skills in middle age
Challenging your body the same way from day to day is an effective way to train your body. However, challenging the body in new ways is also a perfect cure.
Nothing can feel more accomplished when we fail the first time with a new exercise, but get better every day after each attempt. Only by trying to train ourselves with the subject we love, can we help the body maintain the freshness every day.Focus on recovery
Stretching after workouts, especially after weight lifting exercises, is extremely important because it helps restore normal movement, and prevents potential injuries. Therefore, try to make time for muscle relaxation, although the schedule after the workout is quite limited. Some assistive devices can be found such as straps, bands, foam-rollers, and lacrosse balls. Older men also need more recovery time than young people, for example, go to the gym every other week (2-3 times), during those holidays you can choose gentle and relaxing sports instead of running, yoga, swimming, meditation, … to increase the process of muscle recovery.
3. Pay attention to the time and intensity of practice
The most common mistake that athletes make is that they often go into high levels of training and difficulty right from the early days, and then can not work as expected in the following days. The advice for our middle-aged gentlemen is that because of your age, you can no longer “fit” like young men, reduce the intensity of exercise. This exercise will endure middle-aged men.
4. Optimize your workouts
Instead of adding weight to an exercise, middle-aged men should incorporate more balance factors such as performing manual inhalation on the med-ball, or adding force factors such as collective elastic bands shape around the knee when performing squat movements. Focus on smaller muscle groups, often neglected to develop strength and avoid injuries.
5. Diet helps keep muscles for middle-aged men
If gentlemen are following a healthy diet – a variety of fruits and vegetables, different proteins and grains, not too much sugar or canned food – then there’s no need to be too worried. But if you want to avoid losing muscle as you get older, there should be some appropriate adjustments such as increasing the amount of protein in your diet as well as the number of times a day is consumed,
According to the physiological director Chris Jordan of the Johnson & Johnson Human Performance Institute, adding protein to anything you eat can lower the food’s glycemic index. So, if you want to eat an oatmeal chocolate cookie and don’t feel you are consuming too much sugar, it is advisable to include some almond butter.
In addition, you should consume 3 to 5 milligrams of creatine powder per day, the equivalent of a smoothie or a glass of milk, just before or after a workout.