Fitness

Don’t make these workout mistakes just because you are over 40!

Published

1 year ago

June 3, 2023

Don’t make these workout mistakes just because you are over 40!

After turning 40, you’ll notice your body changing. You adjust specific routines, maybe add eyewear that helps improve vision or knee wraps during a run to avoid aches. Aging is a process, and exercising regularly can help you do it gracefully. Strengthening bodyweight exercises are especially important as you get into your forties and beyond.

Doctors, physical therapists, or coaches will tell you the idea that “it’s all downward spirals when exercising in middle age” is outdated. However, when your body changes, it’s a good idea to pay attention.

For example, testosterone levels may decrease along with tendon and ligament vascularity. You might also need more recovery time after challenging workouts.

Fight the urge to make huge, dramatic shifts in your exercise routine. Instead, make smaller changes, such as fixing mistakes or overcoming bad habits. Check out these common bodyweight workout errors to avoid.

Pavel Danilyuk/Pexels

You don’t work on your flexibility and mobility

As we get older, it’s easy to forget the importance of exercise. We juggle family and work responsibilities, and exercising doesn’t always fit seamlessly into our schedule. During middle age, staying physically fit becomes even more important. Therefore, we have to get up off the couch and work out, even when we don’t want to.

After all, a sedentary lifestyle will hurt you in a variety of ways. Not only will you put yourself at risk for obesity, diabetes, and heart disease, but your joints will also lose their ability to move through a full range of motion. This will cause you to lose flexibility, something you need for even the most routine of daily activities.

Losing flexibility also increases your risk of everyday injury, limits circulation, and negatively affects your standing and sitting postures. Protect your muscles, tendons, and ligaments. Avoid unnecessary surgeries.

Add regenerative exercises like yoga and pilates to your routine so that you’ll maintain flexibility and mobility as you age.

Man tying his shoes. — Andrea Piacquadio/Pexels

You skip your warm-up and cool-down routines

Getting in shape at 40 means you must warm up before working out and cool down afterward. This is vital, especially as we age, to avoid potential injuries. If you don’t take the time for this basic self-care, you could lose time to bed rest and muscle loss. It’s not worth it.

Warming up and cooling down don’t have to be time-consuming activities. A few stretches or jumping rope will loosen and warm your muscles. This gets them ready for lifting so your stabilizers and connective tissues work more effectively. Light warm-up sets also sync up your mind-muscle connection to make the most of each movement.

Cooling down after a workout removes lactic acid from your body and slowly regulates your heart rate. Again, this doesn’t have to take a lot of time. Incorporating simple stretches, covering important muscles, or a 6 to 7-minute yoga flow could give you the cooldown you need before getting on with your day.

Two men meditating outdoors. — Kampus Production/Pexels

You take it too easy

It’s common to get into your forties and forget to put some intensity into workouts. Don’t fall into the trap of a mundane, ho-hum exercise routine. You may feel the urge to stick with what you know or do the bare minimum. But never challenging yourself comes with a price.

Sticking with the old routine of two to four sets of six to ten reps while placing too much focus on elements like time under tension can lead to muscle deterioration. Don’t miss out on the benefits of one important essential: power training. Add simple exercises like kettlebell swings into your regimen. Include other adjustments, like using more force with bench presses and squats.

Man doing mountain climbers. — Li Sun/Pexels

You aren’t consistent

You won’t see improvements or other positive results if you’re not consistent. Think about when you were a bit younger and just starting. You trained with consistent effort and energy. Week after week, you showed up for yourself. And you noticed results.

When you start to miss a workout here or there, you might not think it’s a big deal. You’ll just catch up when you get back at it. But when you reduce your intensity or stop altogether, it gets harder to return to that energy. This is especially true if you’re eating and drinking as if you’re working out when you’ve stopped.

Unfortunately, one lousy week can easily turn into a lousy month. If you don’t hold yourself accountable, it can be difficult to get back to where you used to be. Inconsistencies with the training lead to inconsistencies with nutrition and other areas of life. This is how people lose their way and begin to gain weight and lose muscle in middle age.

You can’t always control external issues and may need to miss a workout. However, you can create alternative plans to minimize the chances of an interruption and, therefore, the effect of it.

Plan social events and workouts so that you can have both without jeopardizing the gains you’ve made in your fitness level.

Man doing yoga. — Andrea Piacquadio/Pexels

You don’t use modifications

The kinds of workouts that made sense in your 20s won’t make sense anymore in your 40s. If you do try to hold on to one-rep maxes or rounds in the right, you may risk walking away with soreness and injuries. Sometimes you won’t be able to walk away at all.

Instead of clinging to what no longer serves you, use modifications that involve medium-weight, medium-rep exercises. Even better? Incorporate routines with a large range of motion. Such modifications include using the following:

Kettlebells
Yoga
Swimming
Martial arts
Barbell exercises

Unfortunately, too many people over 40 skip certain exercises altogether because they think it’s too difficult for their age group. A better choice would be to use modifications that maximize the results and produce exactly the kind of strength and flexibility your older body needs.

Young man hiking through the mountains. — Angelito de Jesus/Shutterstock

You don’t balance your aerobic and anaerobic exercises

When you neglect the cardio and conditioning portion of your workouts, you’ll lose steam pretty fast. You want to increase your longevity, not deplete it. Since metabolism begins slowing down after age 40, you must burn calories in other ways. Discover exercises and routines that elevate your heart rate.

Start slow. Find a way to include up to ten minutes of aerobic activity every day. Include these short but sweet bursts into strength training toward the end of the workout. Do this by jumping on the treadmill or row machine.

Push yourself a little bit more by adding less than a minute of interval training. A long run, ride, or swim will also add important cardio to your workout. Keep it steady and consistent on a weekly basis.

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Fitness

Transforming Lives with Exercise: Healthspan Collective’s Tailored NDIS Fitness Programs

Published

2 hours ago

July 16, 2024

Press Room

NDIS-fitness-programs

In today’s fast-paced world, maintaining a healthy lifestyle is more crucial than ever. For individuals with disabilities, finding suitable fitness programs can be a significant challenge. Healthspan Collective is dedicated to overcoming this barrier by offering tailored NDIS fitness programs that cater specifically to the needs of their clients. With a focus on personalised attention and customised plans, at Healthspan Collective we ensure that everyone can benefit from a healthier, more active lifestyle.

Understanding NDIS Fitness Programmes

The National Disability Insurance Scheme (NDIS) is a comprehensive initiative that supports Australians with disabilities. It aims to provide these individuals with the necessary resources to lead fulfilling lives. An integral part of this support system is the NDIS fitness programs [https://www.hscollective.au/ndis-fitness-personal-training-services/#:~:text=Your-,NDISFitness,-Companion] offered here at Healthspan Collective. These programs are designed to improve physical health and overall well-being, enabling participants to achieve their personal fitness goals.

Benefits of NDIS Health and Fitness

Healthspan Collective places a strong emphasis on the holistic development of our clients. Our approach ensures that each participant not only gains physical strength but also enjoys enhanced mental clarity and emotional stability. This comprehensive focus sets the NDIS health and fitness programs apart from conventional fitness regimes.

The benefits of NDIS health and fitness [https://www.hscollective.au/ndis-fitness-personal-training-services/#:~:text=Our-,NDIS%20Services,-The%20Team%20at] programs extend beyond mere physical improvements. Regular exercise has been proven to enhance mental health, boost energy levels, and improve social interactions. Participating in these NDIS fitness programs, individuals with disabilities can experience these advantages, which significantly contribute to their quality of life.

Specialised Fitness Programs NDIS

Tailoring fitness programs to meet the unique needs of individuals with disabilities is crucial. Healthspan Collective excels in creating specialised fitness programs NDIS [https://maps.app.goo.gl/ouoCdTKuQwj2PDuq6#specialised-fitness-programs-NDIS] that are customised for each client. These programmes are meticulously designed to accommodate various physical limitations and health conditions, ensuring that everyone can participate and benefit.

The process begins with a thorough assessment of the client’s health status, fitness levels, and personal goals. Based on this assessment, a personalised fitness plan is developed. This plan includes a variety of exercises and activities that are not only safe but also effective in achieving the desired outcomes. The emphasis on personalisation ensures that each client receives the attention and support they need to succeed.

NDIS Fitness Services at Healthspan Collective

Unlike corporate gyms, Healthspan Collective operates more like a fitness studio, offering a more intimate and supportive environment. This setting is ideal for individuals who may feel overwhelmed or uncomfortable in larger, more impersonal gyms.

Our personal trainers are highly skilled and experienced in working with individuals with disabilities. Their expertise allows us to modify exercises and routines to suit each client’s specific needs. This level of care and customisation ensures that clients not only engage in physical activity but also enjoy and benefit from it.

The Importance of Personalised Attention

Personalised attention is a cornerstone of the services provided by Healthspan Collective. Each client is treated as an individual, with unique needs and goals. This approach fosters a supportive environment where clients feel valued and motivated to achieve their fitness objectives.

Our trainers take the time to get to know each client, understanding their strengths, limitations, and preferences. This knowledge allows them to create fitness programs that are not only effective but also enjoyable. The emphasis on personalisation is evident in every aspect of the NDIS fitness services offered, from the initial assessment to the ongoing support provided.

The Future of NDIS Fitness Programs

The future of NDIS health and fitness looks promising, with increasing recognition of the importance of physical activity for individuals with disabilities. As more people become aware of the benefits of specialised fitness programs NDIS, the demand for these services is likely to grow.

We are always committed to staying at the forefront of this movement, continually enhancing the NDIS fitness services to meet the evolving needs of our clients. Our dedication to innovation and excellence ensures that our clients receive the highest quality of care and support.

Conclusion

Maintaining a healthy lifestyle is essential for everyone, and individuals with disabilities are no exception. The tailored NDIS fitness programs offered by Healthspan Collective provides a valuable resource for those looking to improve their physical health and overall well-being. Through personalised attention and customised fitness plans, we help clients achieve their fitness goals in a supportive and empowering environment.

For individuals seeking a more personal and effective approach to fitness, Healthspan Collective offers an ideal solution. Our NDIS fitness services [https://www.hscollective.au/] stand out on our commitment to individualised care and the transformative results we deliver. By choosing Healthspan Collective, our clients can embark on a journey towards better health and a more active lifestyle.

Media Contact
Company Name: Healthspan Collective
Contact Person: Support
Email:Send Email [https://www.abnewswire.com/email_contact_us.php?pr=transforming-lives-with-exercise-healthspan-collectives-tailored-ndis-fitness-programs]
Phone: 0413 652 596
Address:Shop 17, The centre, Starkey St
City: Forestville
State: NSW
Country: Australia
Website: https://www.hscollective.au

This release was published on openPR.

Fitness

Run to Amazon now for celeb-loved fitness finds on sale for Prime Day

Published

9 hours ago

July 16, 2024

Press Room

Run to Amazon now for celeb-loved fitness finds on sale for Prime Day

With Amazon Prime Day here, there’s no need to sweat high prices on fitness equipment.

In addition to deals on some of celebrities’ favorite beauty products and kitchen gadgets, the e-commerce giant is also slashing prices on exercise equipment and workout styles popular with the A-list crowd.

Below, run — don’t walk — to score the top deals we’ve found, including hundreds off rowing machines and Peloton bikes.

Oura

What do Prince Harry, Kim Kardashian and Gwyneth Paltrow have in common (besides household-name status, that is)? All three own Oura’s luxe-looking sleep tracking devices, filled with sensors that track biometrics throughout the day and night.

Plenty of stars have take Peloton’s at-home bikes for a spin — including Kate Hudson, who once told Us Weekly that it’s “literally [her] favorite thing.”

Other famous fans include Alicia Keys and Mariah Carey, the latter of whom once heralded the holiday season with a ride on the bestselling bike.

Fitbit’s celeb-approved exercise trackers are more than a little bit discounted this Prime Day. The colorful device boasts over 4,000 five-star ratings — and we’ve spotted similar models on the wrists of Ariana Grande and Sarah Jessica Parker.

Please, please, please don’t miss out on deals on Sabrina Carpenter’s go-to earbuds. The “Espresso” hitmaker once told the Strategist she can’t live without the original Galaxy Buds Pro.

“I love the quality of my earbuds — I think they’re incredible,” she raved in 2022. “I listen to all of my mixes and masters and even rough new ideas that I have [on them].”

Apple’s most budget-friendly Bluetooth headphones make a great workout companion — just ask stars like Alessandra Ambrosio, whom we’ve spotted jogging in her pair.

A previous model also landed on Oprah’s 2018 “Favorite Things” list, where she wrote, “To live your best life is to live a cord free life.”

A teal hydroflask water bottle — Hydroflask

While water bottle trends come and go, plenty of stars — including Dakota Fanning and Olivia Wilde — are loyal to their trusty HydroFlasks.

Kyle Richards highlighted this budget-friendly basic in an Amazon livestream, saying she’s found black leggings are “always the most flattering and forgiving.”

Game, set, shop; Serena Williams’ Amazon page features this portable foam roller, which this writer also swears by for workout recovery.

“I absolutely love that you’re able to have the monitor in front of you, and you get to have the experience that you’re on the water,” brand ambassador Khloé Kardashian once told People of this machine, which she says she discovered after mom Kris Jenner started using it.

Kardashian’s workout go-tos also include these Adidas kicks, as she laced up a pair for an at-home workout in 2022.

Prince William was spotted wearing Whoop’s fitness tracker while watching a Euro soccer match in July 2024. He’s not alone in his love for the device, as the brand’s users also include sports icons like LeBron James and Cristiano Ronaldo.

Hailey Bieber’s sneaker of choice appears to be the Asics Gel-Kayano, which she’s worn on multiple occasions.

This sneaker from Ryka — a brand that counts Iskra Lawrence among its ambassadors — has earned over 6,000 five-star reviews and comes in a variety of eye-catching colors.

Shop more of the best Prime Day deals:

Why Trust Page Six Style Shopping

This article was written by Hannah Southwick, Commerce Writer/Reporter for Page Six Style. Hannah spies deals on actually affordable celebrity-worn styles, puts Hollywood’s favorite labels to the test and finds the beauty products that keep stars red carpet-ready. She consults stylists and industry pros — including celebs themselves — for firsthand product recommendations, trend predictions and more. In addition to writing for Page Six since 2020, her work has been featured in USA Today and Parade.

Fitness

Valley gym focusing on exercise for all abilities

Published

16 hours ago

July 16, 2024

Press Room

Valley gym focusing on exercise for all abilities

FRESNO, Calif. (KFSN) — 14-year-old Colin is getting a workout in with Coach Jessica.

Adapted Athlete is an expansion of Train Like a Girl studio. The nonprofit works with individuals impacted by mental, physical and cognitive challenges.

“Having them in my life has given me immense joy, acceptance and it’s taught me a lot about myself,” says Executive Director Nikki Scholl.

Scholl says supporting families of all abilities came naturally as the gym’s mission is to promote body positivity, diversity and inclusivity.

“It came to us, we ran with it and it’s been the most beautiful part of our program,” she said.

Adapted Athlete offers group workout sessions and private training.

Thanks to state funding, Adapted Athlete was able to expand to a second location, have modified equipment and have expanded to sports camps.

“In the last year, we started doing football, basketball, cheer and it’s all-inclusive and integrated into our program,” Scholl said.

Along this three-year journey to provide quality training in adaptive fitness, Scholl teamed up with Inclusive Fitness — which focuses on one-on-one training — to enhance the program.

“It’s a really small community that often gets overlooked, so it’s really nice to come together to spread the word about what we offer, especially for adults with disabilities and kids with disabilities,” says Jacqi Vargas with Inclusive Fitness.

To get the word out about their health and wellness programs, both organizations partnered with “Able Inc.” — which provides resources including life skills, employment and community integration for people with disabilities.

“No more hiding in the background — we want our consumers out in the front,” says James Alves with Able Inc.

For news updates, follow Vanessa Vasconcelos on Facebook, Twitter and Instagram.