Exercise Tips for Men Over 40
By: Reckless AlterTotal Views: 512, Word Count: 522,
Today, on an average, women live five years more than men. According to Centers for Disease Control, the main problem that men have is the diseases which are the result of lack of health care and exercise. Here are some exercise tips for men over 40 that will help them to feel better, be stronger, and live longer.
Over 40 Exercise Tips for Men
Cardio/Aerobic Exercise
As we know heart disease is one of the most important causes of death for men. A center for Disease Control says that one in four men has some kind of heart disease that troubles them.
Heart disease can cause due to physical inactivity, obesity, high cholesterol and high blood pressure.
Studies show that we can prevent the progress of heart disease by regular exercise, especially cardio workouts.
Cardio workouts help to burn calories quickly as well as to shed those extra pounds. Running, swimming, biking, power yoga, rock climbing, or any other cardio related exercise for a minimum of 30 minutes, at least 4 times per week can help to make you healthy.
Weight Training
Once you hit 40, your body decreases testosterone production, which results in decrease of your muscle mass.
In order to avoid decreasing muscle mass, weight training exercise plan can help you to get results. Weight training help to increase your muscle and bone mass. It will also increase your muscular strength, endurance and power which you need after age 40. So it is best to begin weight training after 40, under the coaching of a personal trainer.
Take weight training at least 2 times per week.
Pushups and Crunches
As men cross the age of 40, their bellies tend to get bigger, resulting in accumulation of abdominal fat which increases the risk of heart attack, type 2 diabetes, stroke and certain types of cancers too.
Crunches and pushups are a great way to stop putting on the dangerous belly fat. These can be performed at home at morning or night. Talk to a trainer about its proper technique to get the required benefit from these exercises. Pushups and crunches should be done at least 3 times per week.
Stretching
At the age 40, our flexibility decreases. After age 40, stretching becomes important for flexibility, and injury prevention. Stretching keeps your body flexible, and also promotes joint health.
You can join yoga class to learn proper stretching technique. Include stretching or yoga into your schedule at least 2 times /week.
Nutrition
As your muscle and bone mass starts vanishing over 40, it also affects on your metabolic rate. Take good nutritional diet. Eat ample of fruits, vegetables, nuts, lean meats and a variety of whole grains.
In this way, we can say that there are different kinds of exercises that a man can do and successfully maintain good health. All it takes is strength of mind and discovery of what requires to be improved. Always consult your physician before taking up heavy physical activities after 40.
About the Author
Dr. Reckless Alter is graduated from the University of Missouri-Kansas City School of Medicine as a physician in 1969 and went on to earn his medical degree in 1973. For over 25 years he has been a pioneer in the field of surgery, with a special focus on wellness medicine and hormones for men. Dr. Reckless is currently a board-certified Family Practitioner and a precautionary Medicine specialist. He has helped heal many problems of men through his treatment.
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