I wanted to share a little about my fitness journey today. You see, staying fit in my 40s has been a whole new adventure compared to my younger years. It's like I've stepped into a different world where the rules have changed, and I'm learning how to play the game all over again. And guess what? It's been both challenging and incredibly rewarding.
One thing that hit me hard is how easy it is to overtrain now.
Back in the day, I could push myself to the limit, wake up the next day, and do it all over again. But now, my body's like, "Hold up! We need a better plan than this!" It's been a real eye-opener to recognize the signs of overtraining and learn to take it easy when needed.
Tip #1 - I plan out my weeks the Sunday before. I build a plan for both weight training and running (mileage) to ensure I break it up properly. But even if I have the perfect plan, I let my body dictate if I need to adjust on the fly.
Recovery has become my new best friend.
I'm talking about consistent stretching and giving my body the time it needs to heal and strengthen. This wasn't something I paid much attention to before, but now it's a must.
Tip #2 - It feels almost like I can’t recovery enough. Even on workout day I’ll try and fit in a 5 to 10 minute stretch during the day to keep things loosened up. Those aches and pains are always persistent.
And then there's sleep.
Oh, sleep, how I've learned to love thee! I've never put so much effort into making sure I get enough Z's. But it makes all the difference. Good sleep is like magic for recovery, mood, and overall energy. It's been a game-changer in my fitness journey. As I mentioned in other posts, I use the Eight Sleep mattress to track my sleep. It has helped me stay on routine and ensure I get enough of it.
Tip #3 - Whether its an iPhone app, watch, or mattress tracker consider using one of these tools to track your sleep.
Building up my cardio has been another eye-opener.
It's not something that happened overnight. In fact, it's been a long, slow process, but oh so worth it. I've had to be patient with myself, celebrating the small victories along the way.
Tip #4 - I build my cardio base using the Maffetone method. The calculation is 180-(your age)=Base Cardio Running Max. So for me it’s 136 which felt so slow at first but the MAF method states 80% of my mileage each week should be at that level or lower.
If you're in your 40s and looking to stay fit or even start your fitness journey, here are some things to keep in mind:
Listen to Your Body: It knows what it needs. Don't ignore the signs of overtraining.
Make Recovery a Priority: Stretching and rest days are just as important as your workout days.
Value Your Sleep: It's a crucial part of your recovery process. Treat it as such.
Be Patient with Cardio: Building a solid cardio base takes time. Enjoy the small wins along the way.
Remember, it's about enjoying the process and listening to what your body needs. Incorporate some of these tips into your routine, and start taking action today. Your body (and mind) will thank you!