What Exercises to Focus on for your Fitness For Men Over 40
We all know that as we grow older, our metabolism goes down. Now if you’re already physically fit, it may just be something you adjust your fitness routine to fit. If you’re out of shape, however, it will be considerably harder to get fit. A good exercise program can help you counter your decreasing metabolic rate so that your health doesn’t falter as you grow older. Here are a few different things you should do to get yourself into shape more quickly.
Get Your Heart Pumping
Cardiovascular exercise, or cardio as most people know it, will strengthen your heart and improve your cardiovascular health. You’ll be able to push on for longer while strengthening your muscles and burning fat. Aim for no less than 150 minutes of moderate-intensity cardio weekly.
If you’re pushing 40, you may not want to go for high-impact cardio as it will put a lot of pressure on your joints. Opt for low-impact cardio like rowing, swimming, power walking, or even things like yard work or gardening.
Strengthen Your Muscles
When you have more muscle, you burn more fat at a resting state. The exact rate depends on your body and your metabolism, but the fact of the matter is that as you age, it’s a good idea to build some muscle so that fat doesn’t build up over time.
Weightlifting is a fantastic way to strengthen and build muscle. Your arms will grow stronger with movements such as push-ups, shoulder presses, curls, and dips. Your legs will do well with squats, deadlifts, lunges, calf raises, and more. Don’t neglect your back and core – they will go far to help you build up your overall strength. Compound movements are fantastic for working more muscles in a single movement. It’s very functional, too!
Try a Class
If you find yourself wanting something a little bit different or something a little bit more structured, why not try a class? Each class comes with predetermined goals so you know which muscle groups you’ll be working and what you’ll be getting from the class. Plus, the act of struggling along with like-minded people is a great way to stay motivated and make new friends too. There are classes for so many things – kickboxing, yoga, spin, and much more. Take your pick!
Seek a Professional
If you find yourself needing some extra guidance and accountability, it may be a good idea to get a personal trainer. Trainers are prepared to put together programs specifically for you. Whether you need some extra cardio or some more strength training, they’ll have you on a program that will suit what you need and will help you reach your goals. You’ll often find you reach your goals much more quickly with a trainer. Plus, you’ll do it a lot more sustainably and effectively.
The program you’ll be on will vary depending on quite a few factors: how old you are, what exercises don’t work for your body, what your fitness goals are, what motivates and keeps you interested, and much more. Many general fitness programs start with a warm-up, a period of strength training, some low-impact cardio, and then a cooldown. It should be hitting all your muscle groups to ensure that your entire body is being worked.
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!