Milo Bryant he is performance coach As well as an experienced journalist. He’s also in his fifties – and his book Unable to stop after 40 It gives you a roadmap for doing more than just staying active as you “mature”. Milo trains hard and recovers better so he can do what he wants when he wants. Get ready to use his tactics to become unstoppable. This is not your father’s middle age.
Imagine this: You just got off the gym floor after a vigorous strength training session. You’re fine, but what’s your first step? Heading straight to the shower? If you don’t take a few minutes to cool down, you’re selling all that hard work short term – especially if you’re over 40.
Guys, we You lose muscle as we get older. Taking care of our bodies through training, and then adding in some proper post-workout cooldowns can help us maintain those muscles effectively, and even grow more. Cooling off gives the body a chance to let go of the heart’s over-perceived state of pushing, jogging, jumping, pushing and pulling and back into a balance that allows us to carry on productively the rest of our day. The great thing is that it doesn’t take much time – maybe five to 10 minutes after exercise or physical activity, over the top.
Here’s the three-step cool-down process every man over 40 needs after a workout to make sure he still feels good afterward — and to help maximize the benefits of your training.
How do you calm down from a hard workout?
First you need to do a short stretching routine. The human body performs seven basic movements: bend, stretch, rotate left and right, stand on one foot, then the other, and squat.
Do each for 10 to 15 seconds. Do one or two sets of each set.
● Flex Forward
Stand with arms hanging by your side. Push your butt back and lower your torso, bend forward at the hips and touch your toes (or lower as far as you can). Hold for 5 seconds. Return to the starting position.
● Extend back
Stand with your arms above your head. Bend back as much as possible while keeping your feet stationary. Return to the starting position.
● Rotate left and right
Stand with your feet together, toes pointing forward, and arms hanging out at your sides. Turn your body to the left as far as possible while keeping your toes forward. Return to the starting position and repeat on the other side.
● Balance on each foot
Stand erect with both feet together. Raise your left leg until your knee forms a 90-degree angle and your thigh is parallel to the floor. Hold this position for 10 seconds, keeping your hips and shoulders forward. Return to the starting position and repeat on the other side.
Stand with your feet shoulder width apart, arms out in front of you. Keeping your abs tight, push your butt back and bend your knees, allowing your torso to descend. Less as you can. Return to the starting position.
Then right after the last stretch, you should start eating a piece of fruit: kiwi, apple, plum, pear or grapefruit are great options. Do this because you’ve taken the time to flip the weight and deplete your muscle energy stores. Fruit helps them come back. Finally, within the next 30 minutes to an hour, get around 30 grams of quality protein.
Follow these 3 steps and not only will you boost today’s workout, but you’ll be ready to attack tomorrow’s workout too!
Best Trainer Signals for Cooling Stretches
● Keep the legs as straight as possible when bending over. You don’t have to touch your toes. Just go as far as you can with straight legs.
● Keep the feet flat on the floor during rotation and in a one-legged position.
● Don’t wait! Eat the fruit immediately after cooling.
Helpful advice for better cooling
Try to eat real proteins. Do not replace juice. There is no protein smoothie made that gives you better proteins than beef, chicken, salmon and eggs, or for vegetarians and vegans quinoa and amaranth.
Milo Bryant, CSCS, California-based coach and award-winning journalist.