A long-term study conducted by Kaiser Permanente released in 2007 confirms what many middle age men already knew -- they became less active, resulting in an overall decline in fitness. In addition, the reduced activity meant inevitable weight gain, as well as an increased risk factor for heart and cardiovascular disease, as well as other health-related problems. Although aging is unavoidable, inactivity is not. As of 2007, the American Heart Association recommended a daily dose of moderate exercise amounting to 30-minutes or more.
The Pushup
The classic pushup uses your body weight as resistance, targeting muscles in your chest, shoulders, arms and back. Begin by lying on the floor, your hands on the floor shoulder width apart -- arms bent at the elbow, biceps parallel to the floor. Maintain a straight back while contracting your abdominal muscles throughout the exercise. Look forward as you push yourself up off the floor until your arms are straight. Hold this position for one second before returning to the starting position, completing one repetition. Complete one to two sets of 8 to 10 repetitions each.
Concentration Barbell Curl
Begin this exercise by sitting on the edge of a bench or chair with a barbell on the floor before you. Keep your feet flat on the floor spaced shoulder width apart. Bend at the waist and grasp the barbell with a supinated grip, with palms facing upward. Position your elbows so that they are inside your knees throughout the exercise. Extend your arms downward, with the barbell 12 inches above the floor. Begin to raise the barbell up toward your shoulders, contracting your biceps as you go. Hold at the top of the movement briefly before slowly returning the barbell to the starting position, completing one repetition. Do three sets of 8 to 12 repetitions.
Stretching Exercises
Incorporating a daily stretching routine is an important part of any fitness program. Not only will stretching help prevent routine injuries associated with exercise, but it will also benefit long-term flexibility that in turn promotes healthy joints and pain-free mobility as you age. Stretching also helps muscle repair and growth associated with post-exercise recovery. Fitness experts suggest stretching both before and after exercising.
Cardio Exercise
Cardiovascular exercise is an important ingredient for overall health and wellness. This type of exercise, often associated with running, targets your overall cardiovascular system, increases blood flow and burns calories --- important for weight loss and long-term weight management. Swimming, walking, cycling, jumping rope and climbing stairs are all ways to improve cardiovascular health. Health and fitness experts suggest getting 30 to 90 minutes of exercise targeting your cardiovascular system daily in conjunction with a healthy diet.
References
- Kaiser Permanente: Middle Age Brings Substantial Fitness Declines, Weight Gains
- Middle Age Men: Isometric Pushups
- Bodybuilding: Seated Close Grip Concentration Barbell Curl
- Over 40 Fitness Guide: Over 40 Exercise Programs: Over 40? Exercise Programs Can Make Your Golden Years The Best Yet: Cardio For A Healthy Heart And Weight Loss
- Over 40 Fitness Guide: Exercise Programs Can Make Your Golden Years The Best Yet
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