What is the Best Workout for Men Over 40?
As we grow older, there is a whole slew of issues that our bodies have to deal with, making exercising much harder to do. A few of the hundreds of benefits of weightlifting and exercising include the prevention of heart disease, stroke, high blood pressure, diabetes, obesity, back pain, osteoporosis, psychological effects and many more.
Obesity is more dangerous than being old or exercising in the long run, so you need to put in the effort to keep yourself in shape. However, you are going to need to know how to exercise safely, as your body doesn’t recover the way it used to anymore.
In this article, we will show you the safest and most effective ways to stay healthy & fit for men over 40.
What Is The Best Workout For Men Over 40? Be Specific.
Once you hit 40, your muscles start to become harder to build and maintain, and your bones will continually become more fragile.
Testosterone levels begin to decrease and the ability to build quality muscle decreases greatly. Joints begin to ache after a hard days work. However, there is an easy way to slow this aging process down. Simply follow a good diet with a good routine and you can slow down this decay on your body.
The Workout: Follow these regimen to ensure you get a healthy balance between exercise and rest.
Monday: Chest / Triceps
Wednesday: Back / Biceps
Friday: Shoulder / Traps
Sunday: Thigh / Calves / Abs
Do 5 minutes of light cardio before workouts to get the blood flowing through the body. Do 30 minute of moderate intensity cardio after workouts. Be sure to stretch before and after workouts. Allow 2-to-3 minute rest periods between each set. Stretching is one of the most important yet overlooked part of retaining a healthy body and avoid injury.
Listed below are the stretches you should relative to your exercise.
Chest / Triceps Days:
- Chair Upper Body Stretch: Sit on the edge of a chair, gripping the back of it. Straighten your arms, keeping your back straight, and let your upper body pull you forward so you feel a stretch.
- Doorway Chest Stretch: Face perpendicular at the end of a wall and place the inside of bent arm on the surface of a wall. Turn the body away from the positioned arm. You should feel a nice stretch on your chest. Hold for ten seconds.
- Overhead Tricep Stretch: Raise your right arm in the air and drop your hands and forearms towards your neck. With the left hand, push your right elbow back until you feel a nice stretch on your triceps. Hold for ten seconds.
Back / Biceps Days:
- Middle Back Stretch: Stand so your feet are shoulder width apart and your hands are on your hips. Twist at your waist until you feel a stretch. Hold for 10-to-15 seconds, then twist to the other side.
- Standing Torso Reach: Stand straight with your feet shoulder width apart and facing forward. Place your right hand on your right hip and reach your left arm over your head to bend your torso until you feel a stretch through your sides. Hold for 15 seconds, then repeat for your other side.
- Standing Bicep Stretch: Clasp hands behind the back with palms facing together. Straighten and rotate arms so that the palms are facing downward. Raise the arm away from the body. Hold this stretch for approximately 10 seconds and repeat with the other arm.
Shoulder / Traps Days:
- Side Wrist Pull: This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm. Slowly straighten, pull, and lift it up to shoulder height, as pictured. Feel this stretch originate in your back, not your shoulders, and don't pull too hard on the shoulder joints. Switch sides.
- Hands Interlocked Over Head: Interlock your fingers above your head, palms facing upward, and push your hands farther above your head until you feel a stretch in your shoulders.
- Rear Deltoid Stretch: Position arms across the neck. With the other hand, push the elbow toward the neck area. You should feel a nice stretch on your posterior deltoids. If you don't feel it, push the wrist instead of the elbow for greater leverage. Hold the stretch for ten seconds and repeat with the other arm.
- Trapezius Stretch: On your hands and knees, pull your belly and round your spine completely – lower back, shoulders, and neck (let your head drop). Hold for 15 seconds.