Exercises recommended for men over 40

What exercise can I do after 40? Crossing the four-decade barrier is a crucial moment and the need for physical activity is no longer a hobby or an aesthetic issue to become a key aspect of the benefits for the physical and mental health.

The 40s are a mature phase of life in which men find it more difficult to lose weight, as the metabolism slows down and no longer burn as many calories as before.

THE hormones thyroidwhich go slower than usual, and the production of less testosterone to develop muscles arise as two determining causes, disseminate The target.

In this sense, the need to exercise appears, there is a simple one that offers excellent results and it can be also do at home.

Skipping, the ideal exercise for men over 40

Milo Bryant, coach and author of the book Unstoppable after 40 (Unstoppable after 40)reveals a perfect exercise for men over 40, which “helps you lose weight, gain muscle, burn fat, become more athletic, and get the body type you want.”

“This discipline consists in simulating that we run keeping the knees alternately raised at waist level and moving the arms back and forth,” summarizes the site. sports. e.g.

And he expands: “It can be done without displacement or with displacement and does not require any type of material to make it other than your own body.”

This is the detailed sequence of the alternating knee lift that simulates the running movement:

• Stand facing forward with your feet shoulder-width apart and your arms at your sides.

• Lift right knee toward chest, slightly above waist level. At the same time, the left arm moves forward.

• The right leg is brought down quickly, pulling the left arm back.

• Repeat with the left leg and right arm.

• Alternate consecutively.

Health benefits of jumping

He skip allows activate the body, increase heart rate and increase circulation.

It also offers greater joint control and coordination of the ankle extensor muscles and hip flexor muscles, the site specifies.

Moreover, improve foot strengthcontributes to a greater muscle coordination and it is beneficial for Cardiovascular systemas it increases the heart rate.

And, of course, it helps tone the body and lose weight, since They estimate that you burn about 1,000 calories per hour.

But, as sports pros say, you need to make other changes to be fit after 40.

Diet high in protein and fiber and low in carbohydrates

Carbohydrates are fuel and whole food sources such as 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 essential to reduce their consumption. They indicate what 40% of the diet daily consists of carbohydrates.

Protein is a thermogenic food, meaning that only by digesting it will you burn calories. The ideal: chicken, salmon and vegetables. Also unsweetened protein bars or shakes

Eat five servings of vegetables a day it will help lose weight and will help prevent disease and improve skin and hair.

The food rich in fiber they are ideal for losing weight and increasing the sense of 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 shouldn’t present a problem, but as your intake goes up things change color.

Alcohol is naturally disinhibiting, therefore increases appetite by stimulating nerve cells in the hypothalamus of the brain.

The recommendation, even if it seems 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. That’s not much, but if we drink two liters a day, we’ll burn 644 calories a week and 2,576 a month.