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🚴‍♂️ The Importance Of Mobility Training For Men Over 40

PLUS: How water intake affects muscle performance

AuthorAuthor

Michael Pender & Ryan Engel
October 23, 2024

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: The importance of mobility training for men over 40

  • Did You Know?: How water intake affects muscle performance

  • Question from Our Readers: How can I get better sleep to improve recovery?

  • Fit Trivia: Which actor trained for a year to learn horseback riding and sword fighting for a blockbuster film?

The Importance of Mobility Training for Men Over 40

As we age, our bodies naturally lose flexibility and mobility. For men over 40, focusing on mobility training is essential for maintaining performance, preventing injury, and improving overall quality of life. Here’s why:

  • Injury Prevention: Mobility training helps keep your joints flexible and functional, reducing your risk of strains and sprains, especially as you engage in weight training or cardio exercises.

  • Improved Range of Motion: Regular mobility work increases your range of motion, making movements like squats, lunges, and overhead presses more effective and less likely to cause injury.

  • Boost Longevity: Maintaining good mobility ensures that you can continue to move freely and stay active as you age, whether it’s for your workouts or everyday tasks like bending and lifting.

Incorporating 10-15 minutes of mobility exercises into your daily routine can keep your body feeling young and capable. Focus on dynamic stretches, hip openers, and shoulder mobility drills.

FROM RYAN’S DESK

Success doesn’t come to those who play it safe. It takes guts to sacrifice comfort for something bigger. Be the man who chooses the hard road, who’s not afraid of the grind. That’s how real men rise.

Did You Know?:

How Water Intake Affects Muscle Performance

Staying hydrated is key to maximizing muscle performance, especially for men over 40. Here’s why proper water intake matters:

  • Muscle Function: Muscles are made up of around 75% water, and dehydration can impair their ability to contract properly, leading to fatigue and decreased strength.

  • Recovery: Water is essential for transporting nutrients to your muscles. If you’re not drinking enough water, you’re limiting your body’s ability to repair and recover after workouts.

  • Fatigue Prevention: Dehydration is a leading cause of premature fatigue. If you’re feeling tired during workouts, try drinking more water throughout the day to keep your energy levels up.

Aim for at least 8-10 glasses of water a day and more if you’re training hard or spending time outdoors.

Question from Our Readers:

“I’ve been having trouble sleeping lately, and it’s affecting my workouts. How can I improve my sleep for better recovery?”

  • Mark, 50, Sales Executive, from Phoenix, AZ

Sleep is one of the most important aspects of recovery, and getting enough of it can significantly impact your workouts and overall well-being. Here are some tips to improve your sleep:

  • Set a Routine: Go to bed and wake up at the same time every day, even on weekends. A consistent sleep schedule helps regulate your body’s internal clock.

  • Create a Wind-Down Routine: Avoid screens (phones, tablets, TV) at least 30 minutes before bed. Instead, try reading, meditating, or doing light stretches to relax.

  • Watch What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol close to bedtime. These can interfere with your ability to fall and stay asleep.

Improving sleep quality can lead to better recovery, more energy, and improved performance in the gym.

Fit Trivia: Which actor trained for a year to learn horseback riding and sword fighting for a blockbuster film?

Answer: Viggo Mortensen! To prepare for his role as Aragorn in The Lord of the Rings trilogy, Mortensen spent a year training in horseback riding, sword fighting, and archery, bringing his character to life with authentic skills.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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