3 Cardio Tips for Staying Fit When Over 40 - Fit Dad Chris

3 Cardio Tips for Staying Fit When Over 40

As we get older, staying fit for men over 40 becomes that much more important. We can’t get away with eating bad foods as we used to when we were younger, and simple acts like lifting boxes and climbing stairs can leave you sore for days. Plus, the illnesses and diseases will only get more severe as we age, one of which these deadly diseases is heart disease.

In the US alone, heart disease claims the lives of 325,000 people yearly. The best way to protect yourself against it is by maintaining good cardiovascular health. This doesn’t mean that you have to train like you’re competing in a marathon, but you can try to if you’re up for it.

With that said, here are 3 cardio tips for staying fit for men over 40.



The Interval “Small Climb Endurance” Workout

This 21-minute treadmill exercise will leave you sore for the first few days you try it, but we swear it’s worth it in the long run. Studies have shown that running is good for your lower body strength, improve overall stamina and maintain regular blood pressure. Also, it will improve your bone density and, most importantly, improve your cardiovascular strength. However, be mindful of your running form as this will make sure that you are able to run for longer and avoid injuries.

For this routine, start with a five-minute warm-up and then dive into three sets of the below exercises, with 60 seconds rest in between each set:

—2 minutes at 5-7 MPH with 2% incline

—2 minutes at 7-9 MPH with 2% incline

—2 minutes at 5-7 MPH with 6% incline

—30 seconds at 5-7 MPH with 2% incline

—30 seconds sprint max effort with 2% incline


The “Chlorine for Breakfast” Workout

Swimming is a full-body workout. It works everything from your calves, thighs, core muscles, chest, shoulders, lungs, and of course, your heart. A study by Harvard Medical School has shown that swimming will help the body to use oxygen more efficiently. You will feel less tired throughout the day, as your recovery time, breathing rate and resting heart will slow down. In this exercise, you will be using the kickboard to help you stay stable and focus on your lower body along with regular freestyles.

—200 yard warm up

—4×50 kickboard, 10 seconds rest

—8×50 free, 10 seconds rest

—200 hard (70% effort)

—4×50 kickboard, 10 seconds rest

—200-yard cooldown


The “Stairmaster to Heaven” Workout

The Stairmaster is one of that iconic gym equipment that everybody wants to try out but is afraid they will get a strange look from strangers. If you want to try it out, you should. It’s a great way to work your entire lower body, from glutes, quads, hamstrings, calves and ankle stability. However, you need to be mindful of your form to not make it too hard on your knees, which can cause problems if you don’t do it right.

In this stair climbing exercise, you will be working the ladder workout, which goes up in duration and toughness, while climbing down to the same sequence. It’s tiring, so be prepared for that. It starts off with a double step, then drops down to single steps, just to climb back up again in time and steps. It's a great home workout to focus on. Here’s what the set looks like.


—1-minute double steps

—1-minute single steps

—2-minute double steps

—2-minute single steps

—3-minute double steps

—3-minute single steps


Once this is all done, get a rest in and repeat again for 1 or 2 more sets.


About the Author


Jack of all trades... master of none! Father of 3 awesome boys, husband to 1 amazing wife! Obstacle racer, procrastinator, computer nerd, trying not to follow the herd!

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