Sometimes we have no time to engage in our bodies. We live at work, the years go by, and the muscles grow old. And so, the moment comes when we finally decide to start exercising, because it is already necessary. And you want to, after all, not only improve your health, but also improve your physical fitness, which the sedentary lifestyle has pretty much spoiled. Then a very important question arises: is it possible to build muscle after 40 years in principle?
Someone will say: it's never too late to start something.
Not being so categorical, we can say that the "points of no return" still exist. This is a serious illness or the end of life.
But while you can move, you don’t have serious illnesses, you can do something with your body.
The good news is that our body is partially renewable, that is, a resource capable of restoration. With the help of nutrition, certain procedures and physical training, you can significantly improve your figure and health.
No matter how old you are! It is important how healthy your body is and how inflexible your will is. Muscle at 40 years old grows more slowly than at 20, but the process is still going on and impressive results can be achieved. The main thing is not to go ahead, but to conduct a little preliminary preparation.
Before you start regular exercise for the development of muscles, analyze your health. That is, evaluate the point at which you are at the moment.
It is advisable to familiarize yourself with information on natural age-related changes in the cardiovascular, musculoskeletal, and hormonal systems. This will help you build the training strategy correctly and achieve results without harming yourself.
It is no secret that the heart weakens over the years. If you do not train him, this process is noticeably accelerated. We’ll talk about the “motor” a bit later, and now about the vessels.
It undergoes changes and the circulatory system is vessels. In particular, their walls lose their elasticity, become weaker and thinner. Therefore, blood pressure can “jump”.
Chronic hypertension of various degrees is a frequent diagnosis in people over 30 years old. Lack of physical activity and extra pounds lead to the fact that the vessels are not able to withstand pressure and can be deformed and even burst.
As a result, there is varicose veins, thrombosis and various hemorrhages.
Nutrition also greatly affects the state of blood vessels.
When a person is engaged in his body, runs or just goes to the gym, his metabolism is accelerated. Thus, the consumed fats are absorbed much better, low-density cholesterol is not deposited on the inner surface of blood vessels, does not complicate blood flow.
In the absence of physical activity by the age of 30-40, atherosclerosis can occur when consuming a large amount of animal fats.
In general, it should be said that sport is not a panacea. But it significantly improves the quality of life, slowing down aging. We are talking about amateur sports for the sake of recovery. Professional sport has nothing to do with health.
If you start exercising at a young age, you need to clearly know the state of your blood vessels - for this you need to go to a cardiologist or therapist.
The cardiologist will also check the heart - this is his business. Doctors will be able to tell you what kind of load you can give your body without risking your health. And then you will be guided by your feelings - you can do more - do it.
The heart is pretty worn out by the age of 40. It consists of striated muscle.
Unlike their “colleagues”, who are perfectly subordinate to conscious control, it is very difficult to control the heart. It walks on its own, guided by the teams of its own pacemakers.
Cholesterol-filled vessels per unit time spend less blood than healthy ones. Accordingly, less blood is delivered to organs and their tissues, including the heart. All this threatens with a heart attack - cell death due to a lack of oxygen.
That is, the degree of blood supply to the heart is important. If this is all right, you can gradually start training.
If the history of the person who was about to engage had heart attacks, this can complicate the task. Then the range of permissible loads is very limited.
Arrhythmias, abnormalities in the work of the heart also interfere with training.
And again, the cardiologist will tell you all the nuances. As a last resort, in each area there are cardiological centers, whose specialists are best able to help you.
Over the years, muscles atrophy if they are not loaded. But it doesn’t matter! Muscle tissue quickly adapts to stress and grows again. You should gradually approach the training, giving the body time to recover.
By the way, at 40, recovery is slower than at 20. At 70, it is even slower. This must be taken into account and rest just enough so that the body is completely restored.
Carefully apply to previously damaged muscles. Pay attention to places where there were sprains, tears, fractures.
The load on them must be increased especially slowly.
At 30, bones are stronger than at 40 - this is a fact. Features of nutrition and metabolism strongly affect this factor. If the diet is low in calcium, this will adversely affect the skeleton. Or, calcium may simply not be retained in the body, then an endocrinologist should be consulted.
Most nutritionists recommend cottage cheese, and they say, most likely, everything will be fine. But there is another problem - over the years, the ability to assimilate dairy products decreases. Some may experience an upset stomach after a glass of milk.This complicates the situation, then calcium will have to be taken from vitamin complexes.
Give time to the bones to adapt to the loads.
Immediately do not need to take large weights. You may feel discomfort in the bones during exercise - this is normal. Take smaller weights.
Connective tissue has one property - it stretches. The elasticity of connective tissue is different for all people.
Someone is flexible, but someone cannot even tie shoelaces without squatting.
If you really decided to start gaining muscle mass after thirty, spend more time on stretching. Slowly pull the back of the thigh, develop the spine. Many exercises in the gym require a good stretch. If you are not flexible enough, it means you cannot perform the exercise in the correct technique - therefore, increase the risk of injury.
Flexibility is not needed when performing isolated exercises when you are lying on a bench. In other cases, you need to be flexible, otherwise, for example, the lower back can suffer.
When you are over forty, you are unlikely to be able to reach the floor with your toes on straight legs. This is what you need to try to achieve first.
A common problem of people over 40 is osteochondrosis.
Therefore, it is better for you to lift weights in the orthopedic belt to protect yourself from intervertebral hernias.
Over the years, the production of testosterone in men slows down. Therefore, in 50 years, muscle pumping will go slower than in 40. First, you will tone muscles for a long time. Then there will be a slight increase in strength and endurance.
Of course, when you get to a solid weight, testosterone production will increase. But with the same ease as it was at 20, it will not be possible to pump up muscles at 40, be prepared for this.
If you have any problems with the activity of the testosterone-producing glands, contact your endocrinologist.
You will feel an increase in the production of this hormone right away - your mood will rise, your health will improve, your vitality will appear, and, of course, the sexual side of your life will noticeably improve.
About 40 years, everything is clear, but is it possible to build muscle in 50 years? In this regard, the same thing should be said as for 40 years.
When training at an older age, it is especially important to be aware of your pressure and heart function!