WE all agree that staying fit, strong and sexy at 40 and beyond isn’t as easy as it was when we were in our 20s or even 30s. At middle age, it seems that our bodies have priorities other than building muscles and looking like a 20-year-old.

The demands and responsibilities that we take on as adults leave little time for exercise. However, if we make an effort, 40s can be the new 20s. We need to make that effort and if we do, we can throw out the rules that state we can’t wear miniskirts, above-knee dresses or two-piece swimsuits when we get to age 40 — I still do and I wear them well and proud.

Regardless of age, fitness is always important to our health. A healthy, active routine can help prevent or substantially slow down a number of health concerns that seemingly crop up suddenly as we enter the 40s era and beyond. These include:

• Heart disease;

• Bad cholesterol levels;

• Stroke;

• Hypertension;

• Colon and breast cancer;

• Muscle and joint aches;

• Type 2 diabetes;

• Depression;

• Bone loss through menopause.

Being fit can also help slow down the ageing process and the decrease of strength and energy. We all know that a healthy lifestyle aids in preventing the tendency for weight gain. As our metabolism slows down, our ability to store fat speeds up and our sexy clothes no longer look that sexy on us.

Muscle mass typically starts to reduce in those over 40 and blood pressure may start to increase. Yes, that’s right. It is true, believe it or not. However, the good news is that while you can’t stop the ageing process, you can slow it down and even improve some of the physiological changes through regular exercise.

Oh yeah, and Spartan Health Club, having 40 years of experience under its belt, is the right place to teach you how.

SPARTAN TIPS

Setting a specific goal can be great for motivation and gives a purpose to each training session. It can be as simple as improving your distance over a given time on an exercise bike, rowing machine or treadmill in the gym, or taking part in a more ambitious event such as a five or 10km run. They are always having some sort of running event these days.

Or you can try something different — forget about adding more weight to your workouts. In fact, forget the dumb-bells altogether. Set a challenge that involves only your body weight. It will work your upper body, lower body and core, and increases your muscular endurance along the way.

1. Make time for exercise

“I don’t have time” is a common saying, but you can always find time to exercise whether you are at work, home, or anywhere.

If you have time for

Facebook,Twitter andInstagram, then you have time to exercise. The important thing to remember is that if you are not fit and healthy, it will affect everything else in your life and those who depend on you.

“If you don’t exercise when you don’t have time, you won’t when you do.”

Try cardio

• Undertake some cardio activity, a minimum of three times per week for 30 minutes — five times is best.

• Keep cardio conditioning at 70 per cent of your max heart rate for no more than 20 minutes per session, until you build your cardiovascular system, then you can raise your target heart rate.

• Always cool down for five minutes after your cardio session — walking is perfect.

• Good cardio exercises include the elliptical machine, stationary or recumbent bike, the treadmill, jazzercise, running, biking, and jogging

• For added fat burning, find a good High Intensity Interval Training (HIIT) programme and work into it slowly

Or try weight training

• Always warm up muscles and stretch lightly before picking up any weights.

• Employ split training — working two body parts each workout to target muscle groups.

• Train each body part twice a week, if possible.

• Aim for three sets.

• Get plenty of rest between workouts. Never train if scheduled body part is sore from previous workout.

• Try different routines and exercises for muscle confusion.

• Increase training intensity slowly to avoid strain or injury.

• Train hard for maximum fat-burning effect, while building lean mass.

• Work your abs three to four times per week, three sets of 25 of two different exercises (crunches and lying leg lifts for example).

Always have good nutrition

• A clean diet and proper supplementation are extremely important.

• Consume six small meals per day.

• Make sure your daily protein intake is 1.5g of protein per pound of body weight.

• Protein intake should be 30 per cent of daily dietary intake; carbohydrates about 50 per cent; fats 20 per cent.

• Drink a protein shake.

• Increase daily intake of fibrous carbohydrates whilst limiting the intake of simple sugars.

• Eat slower-burning glycemic index foods such as beans, corn, sweet potatoes, oats, pasta, brown rice, whole-grain bread.

• Drink at least eight 8-oz glasses of water per day (one gallon). Coffee and tea don’t count.

• Limit alcohol

• If you smoke, you must give it up.

2. CHANGE IT UP

You’re vulnerable to injuries, not to mention boredom, when you do the same thing every day. Changes in the body as you age only make overuse injuries more likely. Make cross-training your friend. That goes for strength training too.

You’re going to make progress only by steadily increasing the amount of weight you lift. And don’t forget to switch up your routine, periodically. Add and subtract exercises to increase variety.

3. REST

As you age, you need more recovery time after exercising. Give your body the time it needs to rest and recover, and it will get stronger and healthier. Also, put the laptop away and phones down so you can get more sleep.

4. MAKE SURE YOU’RE DOING EXERCISES RIGHT

Performing moves incorrectly is a sure-fire way to injure yourself (no matter how old you are). The suggestion is to get a personal trainer to help you with your workouts if you have the resources.

5. DON’T MAKE EXCUSES.

“Whether you’re working outside the home or you’re a stay-at-home parent, you can always find a way to get some workouts in. Whether you’re working and you take the stairs instead of an elevator, or you’re at home and grab some cans of food and do some bicep curls or some push-ups,” Torres says.

6. FIND SOMEONE TO WORK OUT WITH

It’s always more fun to work out with a friend anyway, and by enlisting the help of a neighbour or friend, you’ll have someone to motivate you (and vice versa) and help keep things fun and not boring.

7. GET RID OF YOUR “DIET”

Diets wreck your metabolism and results in yo-yo weight gain and loss. The key to successful weight management is adopting a healthy eating plan and sticking with it — for life.

A well-balanced diet includes plenty of healthy fats, proteins, fruits and vegetables, and water. Lots and lots of water. Adding more whole grains, vegetables and fruit to your diet is another must-do for those over 40 to keep fit.

Continue to train, don’t stop; if you fall off, get back on. Don’t give up on your training just because of your age. No matter your age, make a commitment to fitness that lasts a lifetime.

THE SPARTAN WAY… LOOK GOOD… FEEL GREAT AT 40

• You must lift weights on a regular and consistent basis.

• You must always warm up and stretch prior to working out.

• You must undertake some cardio activity, a minimum of three times per week.

• You must eat clean and supplement your diet.

• You must increase your protein intake to feed your muscles.

• You must start out slow and avoid injury.

• You must drink a gallon of water per day.

• You must limit or eliminate alcohol.

• You must quit smoking if you are a smoker.

After the age of 40, adding muscle and losing fat will take a little longer — the important thing to remember is don’t rush it, just do it.