Aging stinks. Of course, there are ways to do it graciously, but nowadays, older people don’t even seem to get respect for their greatest wisdom. But you’re wiser now, and mature enough to stop worrying about trivial things. You know that your body’s fitness needs are also changing. In many ways, this is a good thing. Continue reading for nine grueling exercises that you no longer have to do, or that you should not even do.
1: Intense or chronic cardio
Yes, cardiovascular exercise is and will always be a crucial part of any fitness plan. However, too much or too much cardio has a negative effect on the body of a person over 40 years of age. If you overdo it, your body produces the stress hormone, cortisol, which increases belly fat and your aging rate. This is not what you expect from your fitness program!
Instead: Try to do about 150 minutes of moderate cardiovascular exercise each week. It takes just over 20 minutes a day. Keeping your heart rate between 108 and 153 beats per minute helps to maximize health benefits.
2: Touch the toes while standing up
This stretching exercise is designed to stretch your back and legs, but it can put too much pressure on your lower back for people over 40. In middle age, the joint that connects the lower back and hips begins to weaken, so it is not advisable to stretch it. Leaning so deeply can also hurt your neck and disrupt your blood pressure.
Instead: Try yoga. There are many poses that gently stretch the back without causing damage, including the child’s pose, the sphinx pose, and the cat/cow. If you need to make a standing toe contact, be sure to bend your knees slightly, and have something to grasp if you feel dizzy while standing up.
3: Hovering leg lift
Another movement that exerts undue stress on the lower back is the lifting of a leg in a hover. This is when you lie flat on your back and hold your legs stretched at an angle. It is intended to strengthen the strength in the middle part, but unless you already have that strength, what eventually happens is a major lumbar stress.
Instead: Make the hollow grip of the bent knee. Start by lying on your back, knees bent and feet flat on the ground. Then, slowly pull your belly in and push it towards the ground, lifting your head and shoulders slightly off the ground. Raise your arms to hip height, then slowly lower your back to a lying position.
4: Press behind the neck
This exercise should be avoided after the age of 40 because it puts you in an unnatural position that compresses an important artery in the neck. Compression of this artery can cause dizziness, headache and fainting; in extreme cases, it can even lead to a broken neck! In addition, it is a movement designed to strengthen shoulder muscles, which is not necessarily essential for anyone outside bodybuilders.
Instead: Focus more on flexibility with shoulder rolls, rotating the outstretched arms and pressing each arm through your body to the opposite shoulder.
5: Leg extension
Usually performed on a machine, this exercise consists of lifting a weight with your legs. But when you fully extend your knees to support a weight, it puts a lot of pressure on these joints. Knee tension causes a lot of pain and can discourage you from following any type of fitness program.
Instead: Do chair bending. Start with a sitting position on the edge of a chair. Lift your arms straight in front of you. Stand up by pushing your arms backwards as you do. Then bring your arms forward by sitting down again, coming back up as soon as you lightly touch the chair.
6: Abdominal and abdominal muscles
The stubborn fat in the belly afflicts many of us, and after the age of 40, it becomes even more difficult to get rid of it. And even though the abs and abs can strengthen the muscles underneath this fat, they don’t do much to burn it. To lose weight to the waist, focus instead on reducing the amount of trans fat and sugar in your diet and make sure you have enough cardio. Sit-ups are not fun and can tire your neck and back.