Don’t do it: the most dangerous exercises after 40 years that you will regret later

At a young age, your body can forgive you a lot, but in adulthood, these seven basic exercises can become really dangerous for your health. Here are what loads should be avoided and what to replace them with.

Не делайте это: самые опасные упражнения после 40 лет, о которых вы пожалеете потом

Even if you have been physically active and exercise frequently for most of your adult life, your workouts should change over time, reflecting both your age and experience. If you’re over forty, you don’t need to train like you did when you were twenty.

Firstly, injuries can prevent you from following the correct technique. In addition, the body may become more susceptible to age-related problems. Here are seven exercises to avoid after the age of forty.

Squats

Не делайте это: самые опасные упражнения после 40 лет, о которых вы пожалеете потом

Squats are one of the basic and effective exercises for the legs and buttocks. However, it is worth remembering that middle-aged people are more susceptible to injury, especially if weights are involved. If performed incorrectly, squats can lead to injuries to the lower back and knees due to muscle stretching and tears.

In addition, squats can add muscle to the hips, making them wider. Many people mistake the extra mass in this area for an increase in fat, although in fact it is an increase in muscle mass (and this is one of the areas that women usually want to reduce, not emphasize).

A good alternative to squats will be lunges and steps up (on a platform or on a regular ladder).

Twisting

Не делайте это: самые опасные упражнения после 40 лет, о которых вы пожалеете потом

Exercises aimed only at the press, by themselves will not help to get rid of belly fat. The truth is that even if you do hundreds or thousands of twists a day, you will not be able to get rid of unwanted centimeters in the waist area without working on the whole body. A comprehensive workout combined with a healthy diet will be the best option that will help you lose weight in general. And abs exercises are good for toning muscles that are already taut and devoid of fat.

In addition, in middle age, twisting, squats and other abs exercises can cause problems with the spine. In extreme cases, it can reach a spinal fracture. Twisting can also strain the neck and impair posture. If you don’t keep your back 100 percent straight during twists, you may get injured.
As a substitute for this exercise, try the plank.

Push-ups with reverse grip

Не делайте это: самые опасные упражнения после 40 лет, о которых вы пожалеете потом

One of the areas that many target during training is the triceps. No one wants this area to be flabby. However, if you position your hands incorrectly when doing this exercise on the floor, it can be painful and lead to injury, since the shoulders and rotator cuffs include tiny muscles that are easy to damage.

Alternatively, try triceps push-ups (you can do it with one hand).

Deadlift

Не делайте это: самые опасные упражнения после 40 лет, о которых вы пожалеете потом

If performed incorrectly, the deadlift can damage the back. At a minimum, you can complain of lower back pain for several days, and in the worst case, you can get a spinal injury. In addition, if you drop your weight while doing deadlift, you can severely damage your leg.

Over time, it becomes increasingly difficult to maintain the desired shape, because a variety of injuries appear, and you need to compensate for these problems. Tilt traction will come to the rescue — a good substitute for deadlift if you use the right technique.

Leg extensions with weight

Не делайте это: самые опасные упражнения после 40 лет, о которых вы пожалеете потом

Leg extensions can strain the knees, especially with age. And if large weights are involved, it can cause even bigger problems.
The knees are simply not designed to fully straighten when working with heavy weights. Knee and ankle injuries are considered a common problem associated with the use of a leg extension simulator. Even young people should avoid such equipment because it can cause knee problems in the future.

Instead, try lunges with dumbbells.

Weight pull from behind the head

Не делайте это: самые опасные упражнения после 40 лет, о которых вы пожалеете потом

When using a small amount of weight, this exercise may seem strange, and when you start gaining pounds, it increases the load on your shoulders and rotator cuffs. Some people performing this exercise experience shoulder sprain and associated pain.

Pulling down with a narrow grip in front of the body will be a good replacement.

Intensive cardio training

Не делайте это: самые опасные упражнения после 40 лет, о которых вы пожалеете потом

Women especially love cardio, but it can be exhausting for a middle-aged man who is not used to extreme exercise. If your body is under too much stress, it produces the hormone cortisol, which can cause you to gain weight. And this is the complete opposite of what they want to achieve through training.

In addition, cardio includes jumping. Although this is a great exercise for the whole body, they can be hard on the ligaments. Joints, tendons and ligaments are loaded, and knees and hips can be damaged.
In moderation, cardio is good for the cardiovascular system. But if you’re over 40 and you often do intense cardio, it can be hard on the muscles and other parts of the body.

Skip the 60-minute session at the club you went to when you were in your twenties and opt for a shorter high-intensity workout instead. Take care of yourself and don’t overdo it. What your body could forgive you at a younger age, in adulthood can turn into serious trouble.

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