Men in Their 30s work out. As you get older, it is going to become more difficult to do some of the workouts that you have been doing your whole life. While 30 isn’t that old, your body is no longer in its prime, so you are going to want to take a number of precautions to avoid injuring yourself next time you are at the gym.
Men in their 30s should make sure that they are getting the right nutrients, along with plenty of water and sleep. They will also need to avoid high-impact exercises, pushing themselves too hard, and working out without a plan or goal. A proper warm-up and cooldown are also critical!
So, now you know the basics of what to do and what not to do. Continue reading, and I will help you know everything you should do and avoid in order to have a productive, injury-free trip to the gym!
Pushing Your Body Too Hard
Listening to your body to ensure that you don’t overwork yourself is critical to having an injury-free workout. Many gym injuries will take place towards the end of workouts because your muscles are tired and not able to hold as much as they were able to when you were just getting started. These tired muscles can easily get torn or pulled, which will result in an injury that can last for a long time, just because you didn’t listen to your muscles when they said they were done. Men in Their 30s work out.
You never want to push yourself too hard when you can call it a day and just come back again in a day or two and work the muscles again. Calling it a day before your muscles are completely out of energy is always going to be the better option. This is because you give yourself an opportunity to continue another day, while an injury can sideline you for weeks.
High Impact Exercises
Any sort of high-impact exercise is going to be tough on your joints and can easily lead to them becoming very sore or to injury. These exercises include exercises like running or plyometrics. Instead, you will want to do exercises that are going to be low-impact. These exercises include:
- Yoga
- Swimming
- Cycling
Ignoring Nutrition
It shouldn’t come as too much of a surprise that you’re also going to want to make sure that you are getting the right nutrients into your body. Having a proper diet will give you everything that you need to build up your body and help you recover from your workouts. This guide from Harvard is the best example of how your plate should look when you do have meals.
If you are looking for an example of what you should eat while intermittent fasting, the Mediterranean diet is one that many researchers recommend, as it provides everything that you might need in a balanced amount. Along with this, any leafy greens, healthy fats, lean protein and complex, unrefined carbohydrates such as whole grains are all healthy options to include.
Not Warming Up or Cooling Down
Making sure that you are warmed up before you start your workout is one of the most important things that you can do for any workout. Making sure that you are stretching out your muscles, loosening them before your workout, and jogging slowly are all critical ways to warm up before a workout. This helps prepare your muscles for the workout ahead and gets your heart beating, meaning more blood is flowing throughout your body. All of this helps reduce the likelihood of injuring yourself when working out.
It is the same for when you are finishing up your workouts. You have to stretch out your muscles again to get them to relax and slowly jog to help your heart transition from fast beating during a workout to the slow beating of a resting heartbeat. It is recommended that you take at least 5 to 10 minutes when warming up and cooling down in order to prevent any injuries. Men in Their 30s work out.
A smart approach to warming up and cooling down is to just slowly transition from a resting state into your full workout. So if you plan to go running, start by walking, then move to a slow jog, a standard jog, and eventually into your run. When cooling down, just do that in reverse.
Not Getting Enough Rest or Water
One of the biggest things that you can do in order to help your body recover from your workouts and help prevent any injury is to make sure that you are drinking a lot of water. Also, make sure that you are getting lots of sleep at night. Water is going to be important because as you work out you are going to be sweating, and if you don’t have enough fluids, it can cause you to become nauseated and distracted. Typically, you are going to want to be drinking between 3 and 4 (12 to 16 cups) liters of water a day in order to be fully hydrated.
Along with this, you are going to be wanting to get plenty of rest. It is while you are sleeping that your body is going to be making the most recovery. So making sure that you are getting at least 8 hours of sleep each night will give plenty of time for you to recover from your workouts.
Not Setting a Goal
While this might not seem like a big thing, making sure that you are going to the gym with a goal is essential. Are you planning on trying to lose weight, build muscle, or just increase your endurance? Making sure you have a goal is important so that you use the right machines that are going to help you. Men in Their 30s work out
Working Out Without a Plan
And making sure that you have a plan when going to the gym is a major aspect of this. Plan what types of machines or workouts you are going to use in order to accomplish your goals. This also helps your workouts be more effective, meaning you will have better results while spending less time at the gym.