If you are a man over 40, you have different goals, responsibilities and abilities now than when you were younger. Your fitness and health goals are still extremely important, but as you age, your body changes and so do your priorities and goals.
Men place extra demands on their bodies through work, stress, and exercise. Thus they need extra support as they age to recover faster, sleep better, and maintain a healthy libido. As men age, testosterone drops making it harder to recover and have the energy to workout.
So, what are some practical ways to exercise, push yourself and get the most of your workouts? Here at Performance Inspired Nutrition, we have the perfect products, tools and workout ideas to inspire you to be your best self in and out of the gym!
High-Intensity Interval Training (HIIT)
HIIT workouts are perfect for men trying to reduce body fat, increase metabolism and quickly get a workout in. You can use any equipment – cardio, body weights, etc. in these kinds of workouts. The key is to alternate between low and high intensity spurts of your workout, which can help ease your body into any routine, work hard and finish strong with low probability of injury.
For example, HIIT workout intervals could look like:
- 3 minutes of low intensity warm-up
- 30 seconds of high intensity exercise
- 30 seconds of low intensity exercise
- Repeat 20 times
- 3 minutes low intensity cool-down
Full Body Strength Training
It’s important for men over 40 to continue to build muscle, and there’s no better way to do that than fully body strength training.
You can exercise multiple muscle groups with exercises like pull-ups, squats, push-ups, clean and press, deadlifts and more.
An example routine could look like:
- 5-minute warm-up
- Legs – 3 rounds of squats with or without dumbbells or kettle bells
- Back – 3 rounds of pull-ups or rows
- Chest – 3 rounds of chest press or push-ups
- Shoulders – 3 rounds of incline push-ups or shoulder press
- 5-minute cool-down
Flexibility and Mobility
Most men over 40 deal with some aches and pains every now and then. Flexibility and mobility workouts can help stretch and fix muscle and joint pain.
Stretching before and after any workout is crucial, for example:
- Warm-up by skipping, biking, jumping jacks, etc.
- Roll out any tight muscles – back, knees, shoulders, etc.
- Cool down on treadmill and stretching muscles you worked
Working out over the age of 40 is very possible and very important for your overall health. Prioritizing a daily workout will build muscle, increase metabolism, improve joint and muscle pain, and inspire you to be better!
Now let’s get moving!
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