https://concasportandfitness.com/wp-content/uploads/2017/04/Winner-e1493287028713.jpg 4032 3024 Steve Conca https://concasportandfitness.com/wp-content/uploads/2022/10/CSF-logo.png Steve Conca2018-01-14 10:54:302018-01-14 10:54:30Part 2: Over 40 And Out Of Shape, What’s Next?
Part 2: Over 40 And Out Of Shape, What’s Next?
In the last installment of?Over 40 And Out Of Shape, we discussed the importance of needing and the BIG 3 to be successful:?structure,?accountability?and?help.
Now let’s say you found the place to get your BIG 3 in order and you began on a program that was FIRST focused on Movement.
You’re off to a good start!
A must to live well beyond 40 years old.
STRENGTH IS THE ABILITY TO BREAK A CHOCOLATE BAR INTO 4 PIECES WITH YOUR BARE HANDS AND EAT JUST ONE OF THOSE PIECES.
Well, Strength can show up in many forms.
However, strength training doesn?t mean bulging biceps. It means the muscles doing their job properly so that your back doesn?t hurt or those headaches you get from hours at a computer can be eliminated with proper core and posture strength.
Strength training means being able to get up and down from the floor to play with your kids. It can also mean being able to keep up with them for a few more years as well.
Strength can mean getting a wheelchair in and out of a car for an ailing parent.
Strength also means resilience.
A strong supple body is one that will serve you well forever, without breaking down. You don?t have to become one of those people who tells stories about when they used to be fit… “until their back went out a few years ago.”
You can fill in the blank…
“I used to do____________ but can’t any longer,” as your body is broken or too weak.
The?research?is very clear. In one articleThe Muscle, Ligaments and Tendons Journal reported that?The Aging process leads to a distinct muscle mass and strength loss. The decline of the muscle strength of people, who were younger than 40 years, in comparison to those, who were older than 40 years was ranged between 16.6% and 40.9%.
If something does go wrong later in life, then your recovery process will be greatly expedited… the stronger you become NOW.
Conditioning – to keep up well beyond 40 years old
Being fit doesn?t necessarily mean you could run a marathon. But it does mean you could do some yard work without gasping for breath or being worn out for days. It also means you could run for a train without the fear of dying.
Conditioning plays just as big a part in your lifelong health as strength does. Overly focusing on strength will eventually leave you gasping for breath. If you chase too much “cardio” work you will be left weak and vulnerable. It?s called strength and conditioning for a reason, not just strength,or just conditioning, you need to do both.
I can’t tell you how many adults who have come through our doors seeking help after spinning their wheels for years with different methods of “cardio” or perceived “strength training.” This can come in various forms of “body pump” classes where the focus is on high reps with little resistance. It’s great to move, but this is not a long term solution with progressive resistance to keep your body strong.
Don’t be fooled by fancy machines or gadgets to entertain you. Using a combination of kettlebells, barbells, and bodyweight training, put together with a programming system that can be individualized to meet you where you are with your current fitness is what you should be searching for.
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