Strength Training For Men Over 39

Men over the age of 40 should exercise on a regular basis in order to stay as healthy as possible. It is very important to be in top physical condition, because that leads to an improvement in the overall health. Men should perform exercises which increase their stamina, which increases their muscle mass, and which strengthens the heart.

Keep it Simple to Progress

When you start a training program, it is advisable to start simple. This means that you should not perform too many exercises in one session; that the weight you use should be low, and that the number of repetitions should be reduced as well. You should never try to impress with the weight you lift, and so on. Safety is more important than bragging rights. Evolve slowly, and do it in the proper manner. Using the proper technique is very important, because otherwise you risk an injury.

Cardiovascular exercises are important because they help you burn calories and lose weight, and increase your lung capacity. On top of that, the heart and the blood vessels will benefit from these types of exercises. It is important to start slowly, for example with walking. You can walk for 30 or 40 minutes each day, and then you can start with light jogging.

If you start running directly, you can cause pain to your joints. Once you are able to run without problems, perform this activity for 3 or 4 times per week. In case your joints are very weak, swimming is a better alternative, because it does not put any pressure on the joints whatsoever. Swimming is somewhat better because it increases your muscle mass as well.

Exercise at the Gym or At Home; The Choice is Yours

When you start working out in the gym use the resistance machines in combination with the free weights. You should focus on the big muscle groups, such as back, chest, legs and shoulders. The smaller muscle groups such as biceps, triceps, deltoids, and so on will be put to stress when you train the large muscle groups as well. The main exercises should be bench press, leg press, row pulls, pull-downs or pull-ups if you can perform them. You should warm-up first, because otherwise you might sustain some injuries. When you finish your training session, cool down with some walking on treadmill.

Having strong muscles is important, because the more muscles you have, the more fat your body burns. The metabolism is increased thanks to the muscles, so you will have an easier time losing weight. Muscle mass also leads to a higher testosterone level, which is essential, for men. If you do not want to go to the gym, you can do body-weight exercises, such as push-ups, sit-ups, squats, lounges, and so on. You can also perform planks in order to increase your core muscles, and so on. Cardio can also be done at home; you can jump rope for example.

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