The 30 years mark changes in the functioning of the body, which starts to work less efficiently. Gaining muscle mass becomes more difficult, as well as controlling body fat.
Hormone production also decreases, which can affect many aspects of life, from metabolism to sleep routine. The appearance is also impacted: the skin begins to lose its vigor and the hair may fall out and/or turn white.
Sports nutritionist Diogo Cirico, technical manager at Growth Supplements, says that good habits at this stage of life are essential to stop the body’s natural decline. “People who maintain a good routine are building a healthy old age”, says Cirico.
The stage that begins at age 30 requires, however, that some wrong habits of youth are abandoned so as not to hinder physical capacity.
1. Not resting
Exercise stimulates the functioning of the endocrine, immune and cardiovascular systems. When the balance between training and rest is right, the result is better physical capacity.
However, when rest is insufficient, there is an overload in the organism and the effect is opposite, with damage to the immune system and the musculoskeletal system.
“When an individual trains too much and rests too little, instead of increasing muscle strength and endurance, he becomes weaker and prone to illness and injury,” says Cirico.
2. Always repeat the same exercise
Each activity produces different results in the body. The ideal is to put varied stimuli into the routine to gain strength, flexibility and motor coordination, in addition to ensuring the necessary caloric expenditure to maintain weight at an adequate level.
The nutritionist highlights the importance of alternating aerobic activities – such as running, cycling or team sports – with bodybuilding, which ensures the maintenance of lean mass.
3. Sleep badly
“During sleep, the body produces a series of substances that help consolidate memory and produce GH, growth hormone, performance and physical strength. If we don’t get adequate sleep, the metabolism slows down. To sleep better, people should practice sleep hygiene”, suggests Cirico.
4. Not following an eating plan
It is worth remembering that physical exercise will only bring benefits if there is a combination of training, rest and food. Without a proper diet, training will be in vain. Therefore, the ideal is to consult a nutrition professional to have a specific food plan for individual needs.
5. Don’t stretch
Although they are often neglected, stretching before and after physical exercises prevent injuries, such as muscle strains, which take weeks to be treated. Warming up exercises also promote greater flexibility and improved blood flow, which decreases the chance of injury.
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