Get Fit Over 40 Action Plan & How To Start Exercising At 50: It’s Free!

Older fit man over 40 with beard

If You’re Over 40, You Need a Plan to Properly Get Fit

No matter when or where you start, establishing a plan to get into shape is no easy feat. With a nearly endless amount of “fitness” knowledge online and in magazines, it’s very easy to become quickly overwhelmed. Worse yet, many don’t even take action because they just don’t know where to start.

However, as you know, exercising on a regular basis, even in your forties is one of the best things you can do to improve your overall health.

The good news is it’s not too late to get you back in shape and feel once again like you’re twenty. You need the right diet (like our 3 week plan). You need a get fit over 40 action plan.

Interested in just a diet?

Check out ASCVS’s Top Picks to Trim

Research has shown that exercising as a middle aged or later stage in life can be beneficial; even if you haven’t trained for decades.

Other less modifiable individual factors can predict initiation and maintenance of physical activity. For instance, a better physical and mental health, cognitive functioning, lower age, and higher baseline physical activity are associated with maintenance of physical activities (Koeneman et al. 2011; van Stralen et al. 2010). Of the individual factors investigated, the most consistent predictor of physical activity (this differs from sports participation) initiation and long-term maintenance is self-efficacy (French 2013; Koeneman et al. 2011; van Stralen et al. 2010).

The Best Plan of Action Is Bodyweight Training

One of the many reasons diet and exercise programs often fail is because they are too complicated to follow on a regular basis.

You’re busy. You have responsibilities. You don’t have time to spend hours cooking a healthy meal or searching for those supplements and ingredients that you barely can pronounce. An expensive gym membership that’s 30 minutes away from home? That won’t work either.

The best way to get in shape in your forties is by leveraging the power of bodyweight exercises. With literally dozens of exercises to choose from, you’ll never run out of variety, you don’t need any expensive equipment, and you can get a sweat in no matter where you are.

Here are a few bodyweight exercise suggestions to help get you started:

Push-ups: They are one of the best exercises for overall body strength. Start your day with a few pushups to get you going on the right foot. If you can’t do a traditional push-up, feel free to use your knee for balance and knock out as many assisted push-ups as you can.

Squats: If you want to ‘feel the burn’ later in the day, do a couple of sets on leg day. Squats are one of the most effective bodyweight exercises that incorporate all major muscle groups to get the blood pumping.

Planks: If you want to strengthen your abs, holding yourself in the plank position for 10-20 seconds is a great way to push yourself to your limits. These will make you sweat.

Lunges: Lunges are a fantastic bodyweight exercise that will help you strengthen and tone your legs as well as improve your overall core strength. Lunges can be hard on your knees, so avoid them if you have knee pain.

Jumping Jacks: Last but not least, if you’re looking for a great exercise to get your heart racing, knock out a few jumping jacks throughout the day to work up a sweat! Even just a few sets throughout the day will add up over time and help increase your fitness level.

Age Doesn’t Have to Slow You Down

No matter how old you are or where you’re coming from, it’s never too late to start taking fitness seriously. Whether you just turned 40 or are nearing the big 5-0 this will work. Incorporating body weight exercises into your everyday life is one of the best decisions you can make. Some of the healthiest people in the world didn’t start exercising and eating right until well into their 50’s or 60’s, giving you plenty of time to catch up.

Age is just a number, don’t let it slow you down from being in the best shape of your life.

Heart Rate Zones

One word of caution for older individuals is to invest in a heart rate monitor. Maintaining the proper heart rate zone because much more important over the years. You simply cannot gauge your health properly later on in life without taking precautions. The average heart rate zones are listed below:

Heart rate chart for individuals who are middle aged and above

Tanned man with tank top carrying protein snack - Get Fit Over 40 Action Plan

How to Start Exercising at 50

If You’re Over 50, Think Twice About How You Train.

The science is clear that those who exercise on a regular basis are significantly less likely to develop a whole range of conditions. Or diseases such as obesity, stroke, heart attack and more. Unfortunately, most fitness and health magazines and programs today focus exclusively on the 50 and under crowd, which leaves those over 50 to fend for themselves.

If you’re over 50 and are looking to get back into shape or take your fitness to the next level, how you approach exercising can make all the difference in the results you see. You can’t just follow the latest health magazine designed for 20-year-olds and expect for your body to respond positively.

Learn your own pace, time is on your side

Maybe you used to play sports in high school or college. Or you slowly got away from staying active as you got older. Maybe you’ve never been the one to make fitness a priority.

Regardless of where you find yourself today, the good news is, committing to your health and overall fitness can have incredible benefits no matter how ‘”old” you might be. Whether you’ve failed in the past or want to improve your overall health, getting started today is the most critical step.

If you find yourself over 50 and are just beginning to start exercising, it’s important you choose the right plan to help reduce potential injury and make the most progress. One of the best ways to quickly get in shape is by utilizing the power of calisthenics.

With calisthenics, you won’t need to buy a gym membership or hire some expensive trainer, and best of all, the exercises are incredibly easy to learn. As you likely know, the older you get, the more important it is to avoid injuries. Because calisthenics are low impact and reduce shock to the joints, they’re the perfect exercise for males over 50.

Here are a few useful calisthenic exercises to add to your routine.

Pushups: Each morning do a few pushups to help get your body moving and your blood flowing. If you can’t do a full pushup, you can use your knees to perform an assisted push up. Work to improve the number of repetitions over time.

Crunches: Again, a straightforward and simple exercise that will really get your heart pumping. Lie on the ground and curl forward. Perform as many crunches as you can without overextending yourself to avoid back injury.

Jumping Jacks: While best suited for those who don’t have knee problems, jumping jacks are an incredibly quick way to work up a sweat. Even just doing a few sets of 10-15 jumping jacks a day will make a huge difference in your overall health and wellness.

Bodyweight Exercises Are the Best Way to Get Started

Most people, especially those over 50, use a wide variety of excuses as to why they can’t exercise. “I don’t have time.” “I don’t have a gym membership.” “I don’t know what to do.” Guess what? Calisthenics provides an incredibly easy and simple way to get in shape. It does not matter what age or access to a gym.

If you want to finally change your life for the better, start now. Embrace exercise on a regular basis, give calisthenics a try.

Best exercise after 40 to boost metabolism

Most women over 40 notice it’s easier for them to gain weight than to lose it. Certain foods that you have enjoyed all your life now are now your worst enemy. Beginning at the age of 30, women start to lose 1/2% of their muscle mass. Our muscles are vital when it comes to burning calories especially at rest.

As we get older, our lives become complicated with either work, children, aging parents, etc. This leaves less time to be physically active throughout the day and acknowledge what we’re eating. Forty is a turning point for many women. Your body starts to go through changes including menopause, higher blood pressure, muscle fiber loss, unwanted weight gain, and bone loss.

If you remain inactive, these negative health issues will only intensify. Incorporating weight training into your health regime will strengthen the bones, reduce body fat, tone muscles, combat mood swings, low energy, and insomnia.

By 40 years old, the metabolism slows dramatically making it even harder to lose weight. Studies have proven that being less active and losing muscle mass are the main factors why your metabolism slows with age. Everything else has a minor effect compared to these two factors. The good news is there are ways you can fix this through muscle-building exercise after 40 to boost metabolism.

Challenge Your Muscles

When you were in your 20’s and 30’s, losing weight was easy merely walking or doing normal daily activities. However, in your 40’s weight loss takes smarter planning. To slim down, you need three types of exercises to stay healthy and get toned. Stretching, strength training, and cardio exercise must be a part of your weekly program. Strength training for at least 30 minutes twice a week will help you build more muscle to in-turn burn calories.

After resistance training, your muscle tissue will break down and heal over the next few days. Your body requires extra energy to rebuild these tissues upping your calorie burn by 7% at rest. Compound movements such as lunges, planks, and squats engage multiple muscles at the same time. Every pound of muscle uses six calories a day, while two pounds of fat uses two calories.

Cardiovascular exercise is critical when it comes to losing weight. Adding interval training to your workout will speed up your metabolism even more. Alternating with low-intensity cardio and sprints jump starts fat burning, strengthens endurance, increases aerobic capacity, and blasts calories. High-intensity interval training (HIIT) will help prevent a slowing metabolism after 40. The beauty of HIIT is that it continues to burn calorie long after you’ve finished your workout routine and is called the afterburn effect.

You can tell a person’s age by their flexibility. Stretching regularly can reverse the loss of elasticity. Before and after your workout routine you should perform stretches to prevent injury and decrease post-workout soreness. Consider using a foam roller which many athletes and fitness enthusiasts swear by. Foam rollers give you the same benefits of a massage therapist without the expensive cost. Here are six benefits a foam roller will have a positive impact on your fitness regimen.

  • Increased blood flow
  • Improved movements
  • Better range of motion
  • Decreased injury risk
  • Decreased recovery time
  • Faster results

Something unusual happens when you start to get strong. You begin to feel empowered in other areas of your life. Women over 40 have a higher risk of experiencing low self-esteem, and a sense of feeling incapable. The rush of endorphins you get from exercising will help you feel more confident while giving you a sharp mind and body. Not only are our muscles important for movement, but they are also responsible for our body position, maintenance of posture, and supporting us. A strong body will keep you injury free and protect your joints. Having a healthy metabolism helps you fight severe illnesses and diseases as you age. Having a solid workout plan is a proven way to combat the most significant cause of death in females, heart disease.

Refuel To Boost Metabolism

Eating a healthy diet full of vital nutrients will help you get the body you deserve. Immediately after exercise, your muscles are receptive to amino acids necessary to rebuild and repair. Tissue also breaks down as you sleep, so it’s vital to refuel in the morning properly. Lean protein and the right carbohydrates will help you recover while losing weight. Protein is the building block in building lean muscle mass.

Women over 40 should aim for 20 grams during each meal. You can get 20 grams of protein at breakfast eating yogurt with mixed berries or almonds. Or, 1 cup of lentils and three whole eggs. Beans are full of soluble fiber and will lower insulin, help you fell fuller longer, and store less fat. Vegetables have protein including asparagus, spinach, and broccoli. Avoid red meat as it is known to speed muscle loss and stunt muscle-protein synthesis.

Your body will burn more calories if it stays hydrated throughout the day. Drinking at least eight cups of ice water every day will bring your body temperature back to normal and burn more calories. Your work and eating habits affect how you sleep. It’s hard to lose weight and keep it off if you’re not getting enough rest. During the day, steer clear of coffee and sugary drinks. At night, avoid the television and other electronics at least 30 minutes before bedtime.

In conclusion, exercise after 40 to boost metabolism is mostly based on nutrition

When you’re in your 40’s, this isn’t the time to experiment with fad diets. It’s essential that you plan for long-term health and well-being. You should speak with your healthcare provider during an annual check-up on what is the proper exercise after 40 to boost metabolism. They may also advise you to stop taking certain medications to decrease your risk of disease and help you lose weight.

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Get Fit Over 40 Action Plan & How To Start Exercising At 50 - ASCVS Tips
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Get Fit Over 40 Action Plan & How To Start Exercising At 50 - ASCVS Tips
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ASCVS here to give you fuel to get fit over 40 action plan & how to start exercising at 50 for those who have fallen off the horse but still want to ride!
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Brice Mansa - ISSA Certified Personal Trainer & Nutrition Coach

Brice Mansa is a certified personal trainer from the ISSA. He took his knowledge from college to provide a more broad education method (blogging) to enhance the lives of thousands of people. Tired of being limited as a personal trainer in a gym with a single client, he stepped up his game. ASCVS.org is proud to host him and the team of 4 other certified personal trainers and kinesiologists. When Brice isn't training or writing he likes long walks on the beach, puppos & motorcycles. We hope you enjoy his content, tips & stories!

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