Irrespective of your age, body fitness is vital. Age is just a number, but it should not be a reason for not having a fit body. Fitness is important as it contributes to the mental, physical and psychological growth of the person. No time is ever too late to start a fitness journey or to create workout routines that will lead you into a better life. While you carve out a new desire to be better through fitness training, all you need is 4-8 hours weekly. And while this article focuses on fitness for men, in your 40s, you should focus on maintaining a healthy weight, heart health, and injury prevention.
Here below are the 5 steps to fitness for men over 40.
1. Create work out time
Schedule time for workout and fitness training like it’s time to see a doctor (well, the doctor you will be seeing is your trainer). Make workout a priority. You can plan to work out like 3-5 days a week and scheduling about 30-50 minutes to workout training each day won’t even break a sweat. Fitness for men is as important as going to work because it helps against aging, gives better heart health, makes the bones stronger and healthier, facilitates elasticity and increases the general wellbeing. Workout training includes traditional workout plans as well as circuit-style, dumbbells, home workouts, body weights as well as machines, all contributing to your better health.
2. Cardio Is Important
Cardio exercise is an exercise that enables your heart rate and blood circulation to increase. While it is a good physical activity for stamina, it also helps to improve the body’s immunity, enable the heart to pump more blood efficiently, burn calories and reduce the risk of having any heart-related disease. Examples of cardio exercises include swimming, walking, cycling, walking, playing basketball or soccer, hiking among others.
3. Lift heavy
Aiming for about 2-3 resistance training weekly is a smart move. The idea is to train smarter, not harder. Don’t be afraid to lift a little heavier, by this, we mean, selecting weights that appear challenging but doable is a wise option for rigorous workout training. Aim for 3-4 sets of 15-20 repetitions per exercise.
4. Make Rest a priority
Workout training, whether rigorous or moderate, requires that you rest the body longer than you may want to. Your recovery rate may have become slower in contrast to how it quickly would when you were in your twenties. Give yourself grace and listen to your body. Rest as much as possible, 7-9 hours of sleep each night should not be too much luxury.
5. Eat Adequate nutrients and use supplements
Fitness for men and women does not limit the rate at which the body requires good, adequate diets and essential nutrients. So find out what your body needs and in what proportion you need them. Eating the right proportion of food in your 40s will help you maintain a healthy weight. Carbohydrate, protein, and fat in the adequate proportion, as well as fruits and vegetables, are the essential foods that will supply your body with enough nutrients.