As we get older, the body’s reaction to everything will be different from when we were young, including when exercising. People aged 40 years and over certainly have a longer recovery period than when they were 20 years old. Keeping the body strong means trying to maintain muscle mass. Unfortunately, many men over the age of 40 make basic mistakes in sports. The result of this error is muscle mass that is easily lost.
1. Skip heating
At a young age, many of us may skip warming up before exercising. However, this habit cannot be continued when we are 40 years old. At that age we need a variation of the warm-up to suit our sport. Don’t jump into the main movement. Even though you sweat more, it’s not good for the body.
2. Not building strength responsibly
Instead of continuing to add weight plates, focus on quality posture and movement control. For example, stopping at the bottom squat position or stopping at the top when doing a bench press. Don’t worry about the numbers, just focus on the quality of your every move. 3. Not thinking about reps and movements Cavaliere emphasizes the importance of the mind and muscle connection. The next mistake is not focusing on controlling the reps and movements. In fact, these two things are the foundation for building strength.
3. Not thinking about reps and movements
Cavaliere emphasized the importance of the mind and muscle connection. The next mistake is not focusing on controlling the reps and movements. In fact, these two things are the foundation for building strength. Follow a fitness program that is safe and definitely suitable for all ages, fit after 50 with this program you will be able to increase your testosterone levels, burn more fat, get more energy, and build more lean muscle.
4. Only use heavy weights
Because this exercise is also an important activator in muscle development, especially in men over the age of 40. The mistake of many people is trying to lift as much weight as possible while exercising. In fact, when entering the age of 40 years, metabolic exercise is “mandatory”. Use lighter weights, but increase the reps so that the muscles hurt less and recovery between workouts is faster.
5. Not training like an athlete
The next mistake is not training like an athlete. “Do it or stop” may be relevant for men over 40. In addition to carefully planning your strength training, try some athletic movements and activities. Also, try to set specific targets for strength and size.
6. Skipping certain moves
Don’t forget to fix the movement too. According to Cavaliere, all muscles are important. Make sure you target the muscles in a balanced way, both small and large muscles. Because that’s how you build a strong body foundation.
7. Just do static cardio
The next mistake is to just do static cardio for a long duration. Cavaliere recommends cardio sparring more. This means exercises such as battle ropes, carries, or sled pushes that can raise the heart rate but do not put too much pressure on the joints.
8. Ignoring diet
Another change that occurs when we reach old age is a decreased metabolism. So besides being careful in exercising, paying attention to nutrition is also another important thing. A consistent diet of very high quality is necessary. However, the mistake many make is to forget about planning meals to build muscle.