Exercise and Diet after 40

The world of exercise has lost its way. In the age of super intensive, sweat and puke workouts we have lost the path of training to be functional and health for the rest of our lives and instead are consumed with what we are doing in the short term.

High intensity exercise is great and burns a lot of calories, but is also incredibly stressful on the body as a whole. A younger body recovers from this level of stress very well and can continue to work at this intensity for a long period of time, but eventually will get injured just killing every workout every single day.

As the body ages the ability to out work a crappy diet decreases very quickly. By the late 20’s and early 30’s most people are losing the battle, and try to overcome this with increasingly harder and harder training sessions.

As we approach 30’s and 40’s the strategy for optimizing your physical life is a combination of cleaning up your diet, and changing the way you train to vary the intensity of the sessions to allow for optimal recovery. The last components are flexibility and including exercises to safeguard your joints for the long haul.

Cleaning up your diet.

Abs are built in the kitchen. You can’t out work a crap diet. No questions here. There is not an exercise program in the world that is going to change that. Unfortunately most people try and escalate the intensity of their training to try and out work their crap diet, and get hurt, which then compounds their weight gain. As a general rule lean proteins, vegetables and fruit and whole grains should make up a majority of your diet. We can help dial in your diet more individually but this is a great place to start. Dietary programs like Whole30 are a good, broad spectrum starting point for changing how you eat.

Cycling Intensity of training sessions

This isn’t an article advocating just gentle breathing exercises and stretching. It is necessary to occasionally push your physical limits, but how often? At PowerAthlete we look for the minimum dose of intensity that it takes to produce a positive result (lower body fat, increased strength or stamina, etc). We cycle through intensity of exercises, variety of exercises and directions of loading the body to produce the ultimate goal of a bulletproof body, that can continue to be highly functional for a long period of time.

Flexibility

As we age joints lose their ability to move through a full range of motion so there for taking the time to stretch appropriately is necessary. When we say appropriately that means stretching what needs to be stretched and strengthening the joints that are weak and loose.

Safeguarding Joints

With our athletes we spend a considerable amount of time with exercises that prevent injuries and we do the same thing with our adults. If you can’t move, you can’t improve regardless if you are a 16 year old soccer player or a 45 year old attorney. All of our programs include movements that safeguard shoulders, backs, knees hips and ankles.

So the goal is to be as functional as possible, as long as possible. This is how we design all programs and dietary plans!

paul manfre

PowerAthlete, 144 Westpark Road, Centerville, OH, 45459