| Exercise science has proven that anyone can | | | | light sets of each weight lifting exercise before |
| become fit and healthy at any age and that it's | | | | using heavier weights. |
| never too late to start. Here are 10 tips that will | | | | 6. Stretch after exercising. Stretching and |
| help you get fit over 40. | | | | warming up are not the same. Warming up should |
| 1. Check with your doctor. If you have any | | | | be done before exercise and stretching should be |
| existing health conditions or you've been inactive | | | | done after exercise. Stretching is especially |
| for a long time, you need to get medical | | | | important for older exercisers who may have lost |
| clearance before you start to exercise. | | | | some flexibility over the years. |
| 2. Evaluate your current fitness level. In order to | | | | 7. Emphasize form and technique when lifting |
| develop an effective over 40 fitness program | | | | weights. You want to challenge yourself when |
| you need to know what your current fitness level | | | | lifting weights, but not at the expense of good |
| is. Cardiovascular fitness, muscular strength and | | | | form and technique. The over 40 exerciser needs |
| endurance, flexibility, and body composition are all | | | | to be especially careful to use good form and |
| factors that need to be evaluated. Having a | | | | technique in order to avoid injury. Use muscle |
| personal trainer evaluate your current fitness level | | | | power, not momentum, when lifting weights. Don't |
| is a good idea, even if you don't plan on working | | | | heave, swing, or bounce the weights. Lift and |
| with a personal trainer on an ongoing basis. | | | | lower the weights in a steady and controlled |
| 3. Define your goals. What goals do you want to | | | | manner. Concentrate on feeling the muscle you're |
| achieve? Do you want to lose 20 pounds of fat? | | | | working (this is called the mind-muscle connection). |
| Do you want to run a 10K race? Goal setting has | | | | 8. Give yourself enough recovery time after |
| to be a part of any over 40 fitness program. | | | | exercising. As you age, you need more recovery |
| 4. Be consistent. Once you start an over 40 | | | | time after exercising, especially after weight lifting. |
| fitness program you have to follow it on a | | | | Give your body the time it needs to rest and |
| consistent basis if you want to derive any | | | | recover and it will get stronger and healthier. |
| permanent benefits from it. | | | | 9. Start slowly and build up gradually. Don't push |
| 5. Warm up before exercising. A warm up should | | | | yourself too hard too fast. Slowly and gradually |
| be a part of everyone's exercise program | | | | progress from your existing fitness level. |
| regardless of their age, but it's especially | | | | 10. Enjoy yourself. A fitness program has to be |
| important for older exercisers who might be | | | | enjoyable if it's going to become a regular part of |
| more susceptible to injuries. Warming up will | | | | your life. When you first start a fitness program, |
| stimulate blood flow to your muscles, increase | | | | especially when you're older, you may think it's a |
| your joint flexibility and range of motion, and get | | | | chore. But the more you keep at it the more |
| you mentally prepared for your workout. Do | | | | enjoyable it will become. You might just find that |
| several minutes of easy aerobic exercise prior to | | | | your fitness program becomes a positive |
| more intense aerobic exercise. Do one or two | | | | addiction. |