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As you get older, injuries can derail your progress and set you back big time! It is one of the biggest factors that keep men from getting in shape because they can’t stay consistent in workouts due to various injuries. It is time to get the results that you deserve, so here are some tips on how to avoid injuries after 40.
Tip #1: WARM-UP PROPERLY. Regardless of your age and activity level, warming up is essential for a good workout and can prevent some common injuries like strains and sprains. A good warm up gets your muscles ready for the stress in your workout. For older men, I recommend a 3 step approach to warming up.
Step 1. A 5 minute blood-flow warm up. Whether it is on a treadmill or bike at the gym, or jogging in place/jump ropes when working out at home. The goal is to get your heart pumping and have more blood flow.
Step 2. Active Stretching, which requires you to move your body instead of doing static stretching. Some good examples of active stretching are leg swings, butt kicks, high knees, and jumping jacks. These types of stretches are meant to warm up your muscles for easier and smoother movement, and will help mobilize your joints.
Step 3. Weight Acclimation Sets, which is when you use lighter weight before your working sets to get your muscles ready for the movement with the full weight that you are going to do in your working sets.
Tip #2: PRIORITIZE ACTIVE RECOVERY. This is when outside of your workouts, you are slightly stimulating your muscle and joints with daily walks or light jogs to help with recovery. You can also use a foam roller or other muscle pain relieving tools as a form of active recovery. Make sure not to overwork yourself on your off days because your body needs a chance to rest and recover.
Tip #3: NUTRITION. There are many foods that support muscle recovery and reduce soreness. Cherries, watermelon, and pomegranates contain plant compounds full of antioxidants and anti-inflammatory properties. Chicken, beef, and fish also aid in building muscle and workout recovery.
Tip #4: GET GOOD SLEEP. Sleep is important in so many ways. It is the time when your body recovers and rebuilds, which is why you need to try and get 7-9 hours of restful sleep a night. Getting a good amount of restful sleep is also crucial for making sure you have productive and safe workouts. Make a nighttime routine and stick to it, prioritizing this is important!
Alright guys, that wraps up this video tutorial on how to avoid injuries after 40. Implement these tips as you work to build muscle and get in shape on your fitness journey, avoiding injuries. Subscribe to our channel for more videos on how to build more muscle and recover faster from workouts.
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