FortiesDiet.com

Total Fitness over 40

When I think of my personal fitness goals, I want the result of my efforts to be a comprehensive and healthy fitness level. I don't just want muscle tone without aerobic fitness. I don’t just want muscle strength without healthy body fat levels. Total fitness should be comprehensive and should be a balance of the following:

1. Cardiovascular fitness
2. Muscular strength, muscle tone, and muscular endurance
3. Healthy Body composition / Low body fat

Other measurements might include things like physical agility, flexibility, and even mental acuity. To achieve and maintain a healthy fitness level you need to incorporate the following 3 things into your lifestyle and daily fitness routine:

1. Weight Training / Weight resistance exercise
2. Aerobic exercise
3. Healthy diet

Why are each of these important, especially for those over 40?

Weight Training

Weight Training builds muscle. When we are over forty years of age, it is more of a challenge to maintain muscle, much less build new muscle. The principle of use or lose it applies here. Adequate muscle mass and muscle tone are important as we grow older because muscle supports our body structure, helps us maintain a healthy metabolism, and will help us maintain lower and therefore healthier body fat levels. But your muscle training should incorporate adequate resistance exercises so that not only are you building muscle tone and endurance, but increasing muscle strength.

Aerobic Exercise

Aerobic Exercise makes your heart and lungs healthier and more able to perform their function efficiently and effectively. If you keep your heart and lungs healthy, they will do what you ask them to do. If you don’t care for them, they will begin to let you down, just like your car would. However, in this case, the effects are more costly.

Healthy Diet

A healthy balanced diet should include adequate amounts of protein, carbohydrates, healthy fats, vitamins, and minerals. If you are exercising properly, you need to make sure that you are getting proper nutrition se that gain the most benefit for your efforts. If you struggle with your diet, what you eat, and how much you eat, try eating 5 smaller meals throughout the day, rather than 3 large meals. Here is a example:

Make sure to drink plenty of water throughout the day. And include a good multi-vitamin as part of your regimen.

Total Fitness over 40 – the benefits:

1. Increased Energy and stamina
2. Lower stress
3. Improved sleep
4. Greater Sense of Confidence and Well-Being