Through continuous reference to the five health-related and six sports performance related fitness components helps you get on track and stay on track at any age.
A plan that deviates from these components is often not a fitness plan at all and the plans that lack balance in these areas waste your precious resources including time.
As we age, we recognize the value of time more and more. I have had the pleasure to know those who valued their time in their teen years and I have also met those who did not grasp the value of time in their 70’s and 80’s.
Both group of individuals, the young ones who valued time and the old ones who did not appreciate time, were exceptions.
An aspects of appreciation of time is recognizing the value of the present moment in relation to the past and the future.
At age 40, usually we have left the competitive, no-holds-bar type training behind us, if we were ever engaged with that. However, we do carry the scars from that type of training that often includes low back pain, shoulder pain and knee pain.
If we never had the interest or the time to be involved with intense training before age 40, oddly enough, we may still carry weakness in the same areas of the shoulder, low back, and knee.
A workout plan at age 40 should include these specific joint challenges in program design using the eleven components of fitness.
Without appropriate type and correct exercise intensity, with age our metabolism begins to slow down as we lose body mass.
Here is an example of how you arrange the priority within the components of fitness to match the fitness goals at age 40 when we want to change our body composition by increasing muscle mass and reducing body fat without causing or aggravating joint damage.
Out of the eleven components of fitness, increasing muscular strength takes the highest priority for two reason.
The first reason is joint protection. Without adequate and balanced muscular strength, joints take the brunt of the motions.
The second is caloric burn during and after exercise. Exercises that build muscle strength must be performed at the intensity that forces the muscles to grow. These intensities involve heavier loads. Moving heavier loads translates to more caloric burn during the exercise.
Besides the neuromuscular efficiency that contributes to increased strength, muscle size is the second contributing factor to having stronger muscles. Larger size means higher caloric burn after you complete your workout session.
With correct exercise progression and patience, your strong muscles could help you with intense and long-term exercises that fall under endurance, agility, power and reaction time.
Consider what will happen if you shift the priority from building muscular strength to any of the other ten components of fitness over 40.