CHECK Magazin - Gesundheitsmagazin für Männer No.4

FITNESS
ENGLISH
FITNESS OVER 40
–adapting training to age
So the ship has sailed for a great body once you’re over forty? Most men have
established their jobs at this age and have built up a good standard of living. You would
think that everything is wonderful.
EJACULATE
AND EXERCISE
REGULARLY
Before the first training
session, you should
consult a doctor you
trust and have a health
check carried out. This
includes an examination
of your cardiovascular
system and the
functionality of your
joints. Your testosterone
levels should
also be checked. The
hormone is not only
important for your
potency, it is also important
for your mental
health and physical
vitality. A deficiency
often develops here,
especially between the
ages of forty and fifty.
If a test reveals a deficiency,
the doctor can
prescribe something
to increase your levels
again. But there are
also natural ways to
get your testosterone
back up. Ejaculating
regularly and exercising
are just two
examples.
VITAMINS AND THE
THYROID
It is also important to have
your vitamin and mineral
levels checked, as well as
an assessment of your thyroid
function. A deficiency
in B vitamins and iron, just
like a malfunction of the
thyroid gland, can lead to
a decline in performance.
It is therefore advisable
to also have the micronutrient
distribution in the
blood tested in order to
rule out any deficits. Diet
is another very important
component of achieving
your training goal. It is often
said that by the age of
forty, your metabolism just
doesn‘t work that well anymore.
But that‘s only partially
true. A balanced diet
can help you get a good
metabolism. A balanced
diet includes lean sources
of protein, complex carbohydrates,
and healthy fats.
If you then reduce your
consumption of sugar,
alcohol, cigarettes and
finished products, you are
on the right track.
WEIGHT LIFTING,
ENDURANCE AND HIIT
If everything is okay from a medical
standpoint, you should exercise moderately
at first. Whichever training
you choose, slowly introduce your
body to the new load. If you would
like to go jogging, you should initially
run a few hundred meters and then
walk a little faster and then switch
back to running. Plan a short distance
of one to two kilometers to begin
with. The same goes for swimming
or weight training: start moderately
and slowly increase the intensity.
Perhaps at the beginning you will
find a friend who has been involved
in sports for a long time or a personal
trainer to support you. In weight training,
it is important to pay attention
to the correct form. Start with little
weight and pay more attention to the
execution of the exercise. A fortyyear-old‘s
body doesn‘t bounce back
like a twenty year old‘s. And with
injuries, recovery takes longer. After
a few weeks, you can try varying your
routine. Variety from a combination
of different types of training such
as running once a week, swimming
once a week, high-intensity training
(HIT) once a week or resistance training
in the gym always creates new
stimuli and keeps up your motivation.
66 CHECK | AUSGABE 4