Workout Plans for Men Over 40
So, you woke up one day and decided you are unhappy with your current health. Not only do you want to look better, but you’d also like to feel better too!
Popular workout routines and fad diets come and go, leaving you with the question “what really works, how can I make a PERMANENT healthy lifestyle change?”
While certain fad diets may work for the time being and as you commit to them for a certain scheduled period. For instance, (I am going to work out hard and eat right to achieve a hot, toned, and fit body by summertime).
It’s great to set short term goals, but it is even more beneficial to your overall health to set realistic, achievable long-term goals.
If you want to improve your overall health, lower your blood pressure, avoid diabetes, shed some excess fat that has ultimately been slowing you down—it’s time for a permanent lifestyle change.
The Problem with Fad Diets
Fad diets can be great in the short term, watching those pounds come off and fitting into slimmer sizes. However, if you find it incredibly difficult to cut out certain foods, a lot of your favorite foods, some healthy and some not so healthy—and workout as often as the plan demands. Fad diets can also cause nutritional deficiencies, by eliminating certain foods without advising your general physician you might be eliminating nutrients your body needs. If you found your current dietary regulations to be too strict to commit to a lifestyle, and you are irritable while fasting for long periods of time. Chances are, you are not going to commit to something you dreaded, you are telling yourself (just get through the summer, then you can go back to your lifestyle). Which means, you are only meeting short term goals, but not lifestyle changes. https://www.eatright.org/health/wellness/fad-diets/staying-away-from-fad-diets
Once you find a routine and healthy diet that makes you feel good, instead of like being tortured or deprived, you will reap the benefits of this feeling and WANT to commit to it for a lifetime.
A Realistic Workout Plan
When plotting a workout plan, think about your long-term goals and target areas. For men over 40, it is recommended to workout at least 30 minutes per day. If you feel that 30 minutes is too long, there are other options depending on the intensity of the workouts. Some workouts can last as long as 10 to 15 minutes a day. It truly depends on what you are most comfortable with.
Before you get started on deciphering what is the best option for you, it is mindful to check in with your general practitioner to see what a medical expert recommends is best for you based on the state of your current health.
Eliminate Vices
If you have current vices like drinking or smoking. It is best to eliminate as many vices as possible to get you onto a healthier path to becoming the best version of yourself.
Smoking can cause mouth cancer, lung cancer, emphysema, and lead to a host of other health problems detrimental to your health.
It’s important to cut down on drinking as well. Decreasing the amount of alcohol you consume can prevent long-term health problems such as cancer, heart disease or liver scarring. Eliminating alcohol or drinking on rare occasions may also help you shed some pounds.
Seek Advice
If you find yourself stumped on where to begin, don’t be intimidated to ask for guidance. If you are looking for a personalized workout, seek out a personal trainer’s advice. Ask your general practitioner if certain diets and workout plans are right for you.
Beginners Workout Guide for Men Over 40
For men over 40, or men trying to get in shape at any age, it’s best to start off with a beginner’s workout guide, then it’s cool to progress from there.
Although it is advised to workout at least 30 minutes a day. The 7 minute workout includes 10 exercises that consist of high intensity movement, for 30 seconds each set, with 10 seconds of rest in between sets. What’s great about these exercises is the fact that you can do them at home without any special workout machinery required.
These workouts include:
- Planks
- Jumping jacks
- Push-ups
- Sit ups
- Squats
- Leg lunges
- Side plank
- Wall sit
- Triceps dip using chair
- High knees running in place
Repeat these exercises in intervals 2 to 3 times. These workouts are quick and do not require a gym membership. The benefits of these exercises are–you will shed pounds, strengthen your heart rate, improve lung capacity, organically improve your mood and boost your energy levels, and you’ll have better sleep! Who doesn’t want that?
Total Body Workouts
Some of the best and beneficial workouts can be done without weights. Especially if you are using your own bodyweight in the workout.
Prone Planks– are a total body workout! Toning your arms, legs, glutes, and abdominals. Try this workout 2 to 3 times a week.
Squats– One of the best workouts around for total body fitness. Make sure your posture meets the gold standard in this workout, you would not want to injure yourself by doing any of these workouts incorrectly.
Bench Press– 3 sets of 8 reps is recommended to incorporate in your workout plan. This exercise will work out your chest, shoulders, and triceps.
If this workout is too intense for you, or if you have suffered from a previous injury and it is not recommended for you to try, that’s okay there’s an alternative. You can dry the dumbbell press, that is less intense.
Again, posture is imperative when attempting this workout, to avoid injury. This workout will improve joint health and help to avoid bodily injuries.
Disclaimer: Learning the appropriate techniques and postures is imperative to learning prior to attempting any of these workouts.
Cardio Fitness
Cardio and endurance workouts and training plans can effectively improve overall heart health. Incorporating aerobics into your workout plan can efficiently improve your lungs, as the oxygen can flow through your blood vessels more effectively transporting the oxygen you need throughout your body. Cardio activity includes, but is not limited to dancing, power walking, hiking, jogging, running, even mopping, and cleaning your house.
More vigorous cardio includes running up and down a flight of stairs or using the stairmaster at the gym for 30 minutes or more. Running a marathon 5k, 10k or more. You can also try high intensity intervals of cardio, like sprints, running in place, jumping jacks, or jumping rope.
Strength and core muscle training
Strength training can be as intense as you need it to meet your long-term goals. If you are a beginner, it might be in your best interest to start with dumbbell weights of 5, 8 or 10 pounds. If that becomes too easy you can graduate to 20 pounds, then 50 etc.
Core Exercises– Your pelvis, abdomen, and lower back are known as your core muscles. Core strength contributes a well-rounded fitness routine. For most, the core may be the most challenging part of the body to whip into shape. Who doesn’t have a strong core, a flat tummy and six pack abs? Men, lowering your alcohol consumption can also help you get closer to these goals buy eliminating that beer gut or belly.
Flexibility and stretching– Getting in a good stretch after any workout whether it’s strength training, core exercises, or intense cardio etc. This exercise can improve your joints and posture. Especially, if you have a sedentary work life, you are probably slouching more than you know.
Incorporating all or most of these healthy exercises into your workout plan will improve your overall health, longevity, and wellness.