They say 40 is the new 30. But in reality, you're really only as young as you feel. That's why it's important to know your limits and set your boundaries with what you know you can do, able to do and just flat out can't do anymore.
As we age, no matter who you are, your body changes. That's why it's important to know how, why and when your body changes. Doctors agree that certain movements should stop after your body matures to a certain age, so here we have a quick list below:
5. Squats
What? You want to get your hips and butt together and squats are your way to do that right? Well, kinda. Squats are one of the most basic and effective exercises for the legs and glutes. However, older bodies are more susceptible to injury, particularly if weights are involved. If done incorrectly, squats can cause lower back and knee injuries due to muscle strains, tears and pulls.
In addition, squats may add muscle to your hips, making them appear wider. Many people will mistake the added bulk for fat gain when it’s actually muscle gain. It’s one area that people usually want to slim down, not emphasize. And because your body’s metabolism slows down after age 40, this is one spot you probably want to keep trim.
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Good alternatives to squats are lunges and step-ups.
4. Leg Press
The leg press is easily one of the largest cornerstones of the dreaded ‘leg day’. As you get older and hit that 40-year mark you certainly are going to start beginning to feel the effects that working out has on your knees and legs. So when we get older and still see the infamous leg press in our fitness training programs, we get understandably worried. The leg press, as it stands, is pretty terrible for your knees and the small of your lower back. The pressure you put on both of those body parts only echoes louder with age. Yeah, you’ll feel the burn after you work out and likely longer if you keep doing the exercise.
Try for some kettlebell squats as an easy alternative.
3. Sit-Ups
There’s no such thing as just “losing belly fat”. You cannot reduce fat by working out a particular area of your body. If you want to lose that spare tire, you have to decrease your overall body fat percentage by hitting a calorie deficit.
Sit-ups have been proven to be ineffective when it comes to flattening your belly anyway, plus a number of back injuries have been linked to doing a full sit-up and even crunches. So what do you do now?
Instead of a back-breaking workout (literally), try doing planks. The work your core and you'll see results even faster.
2. Intense cardio
That's right; leave the "going-hard-in-the-gym" philosophy to the younger generation. Women seem to love cardio more than men, but it can be strenuous on a middle-aged person who is not used to extreme exercise. If your body is working too hard under stress, it produces the hormone cortisol, which will actually make you gain weight. That’s the exact opposite of what you want to achieve!
Cardio includes jumping jacks. While they are an excellent full-body exercise, they can also be tough on your ligaments. High knees are also strenuous for the joints, tendons and ligaments. They can hurt the knees and hip flexors.
Everything is good in moderation, right? Right. So, since cardio is great for your cardiovascular system you should still do it, but just not overdo it. If you’re over 40 and frequently engage in intense cardio routines, it can be difficult on your muscles.
Instead, skip the 60-minute boot camp class and opt for a shorter, high-intensity workout instead. A 20-minute workout can do wonders for your body too.
1. Any Behind the Neck" Exercise
Exercises that go behind your neck, such as pull-downs, can do serious damage to your rotator cuff if you don’t them properly – and most people don’t. When you pull the bar behind your neck, you put your shoulders in an awkward position. This can lead to damage at any age, but if you’re over 40, you won’t be able to bounce back quickly from an injury like that. According to bodybuilding.com, your rotator cuff is not in a good position to stabilize your shoulders, which can lead to damage in the connective tissue.
