Cardio Workouts are increasingly important as you age. Men above the age of 40 are on the cusp of middle age. If you are reaching 40 years or above 40, it is the best time to start including cardio sessions in your daily routine to live younger. Adding cardio exercises to your regime will not only prevent you from aging but also help you stay active and young as you were until now. Cardio exercises for men needn’t be gruelsome iron man like workouts to stay fit and get the body you desire. These exercises can simply include a meditative swim in the pool for a while and a moderate running workout at the gym.
There is interval training too which you can make use of which is very effective but quite intense. Interval training and cardio exercise when regularly done will help you overcome heart-related problems which are on a rise among most Indian men. You will also be successful in avoiding strokes and reducing the risks. Let’s take you through the ultimate cardio exercises for men which will help you stay fit and young.
1. Climb Workout on Treadmill
Having a good workout on the treadmill for 21 minutes is good enough to keep your lean muscles and body fit. But the speed and incline at which you run are crucial in determining the intensity of your cardio session. It is advisable to follow the below routine.
|1||2 minutes||10 kmph||2%|
|2||2 minutes||10 kmph||2%|
|3||2 minutes||12 kmph||6%|
|4||30 seconds||8-10 kmph||2%|
|5||30 seconds||Max Speed||2%|
- You will need to do this work out after a warm up of 5 minutes. This is one set. Do 3 sets of the above with 60 seconds rest in between each set for the most effectiveness of the cardio session.
2. The Swimming Workout
Swimming is an effective workout and helps in working the lean muscles in your body along with the cardio session. It helps in training your heart and lungs efficiently and is a perfect workout to help you deal with your middle age issues. It prevents backaches, pain and helps you stay fit. Do a 200-yard swim and 50 kickboards for 4 sets whenever you dive into the swimming pool.
3. Climb Stairs
Climbing staircases will help strengthen your joints and bones. It will also help prevent joint problems and keep you active and fit. Dedicate some time to go up and down the staircase. It also helps in tightening loose skin. All your age complications which usually turn up above the age of 40 can be prevented from climbing stairs.
Pro Tip: Climb up to the top most floor of the building before you start coming down. Do this once everyday and you would see a difference in your overall health.
If you can’t dedicate time climbing staircases, use the stairs instead of the lift while you’re on the go.
High Intensity Interval Training is one which incorporates workouts like burpees. Burpee workouts are very versatile and can match most fitness levels of training. This thoroughly works your hamstrings, your core and muscles making sure that you stay fit. A very effective cardio and strengthening exercise for men at any age, follow the below points for doing this workout.
- Stand tall making sure that your feet shoulder width is apart and keep your hands by the side. Lower your hips into a squatting position and kick your hips back into a push up like position. Your head and back should be straight parallel to the ground.
- Do a pushup.
- Get your feet and hips back to squatting position and free your hands off the ground.
- Jump and extend your body towards the ceiling. Touch your hands behind your head as you jump.
Repeat this at a comfortable pace for 10 times a day. This is a very effective workout.
5. Running on Treadmill
This workout does not involve any inclining. Even as you age, your heart’s health determines your stamina and the level of your fitness. While certain strength training exercises can improve your core and muscles, running is the ultimate when it comes to safeguarding your health above 40 years.
Pro Tip: Running at a faster pace initially and then slowing down as you get tired isn’t going to be effective. Choose a speed according to your fitness level and at a pace, you’re comfortable running. Maintain this pace throughout your session and slow down slowly to stop. Run at least for 15 minutes and an ideal pace would be around 8 – 10 kmph.
6. Outdoor Workouts
If you have a mountain bike or a cycle, the best thing to do is cruise the streets with your ride. It will spice things up and make it interesting for you while working out. Indulge yourself in outdoor activities such as hiking and trekking. Travel and explore as you stay active. These are ideal and interesting ways to stay fit.
Staying fit above the age of 40 might sound like a big deal but it is pretty simple if you follow a routine. Cardio exercises improve your heart’s and cardiovascular healthy keeping heart problems and strokes at bay. You are also much more active as opposed to leading a more sedentary life. A strict everyday routine is guaranteed to keep you fit and thus will help you overcome aging difficulties. Make sure that you are doing the right cardio exercises and this will help you stay healthy.
What are the cardio exercises that you do to stay fit? Do you have anything to add to this read? Make sure that you comment your thoughts below!