Workout advice for guys over 40 for Father's Day

First and foremost, in preparation for Father's Day 2022, the worst lie anybody can tell you is that you need to be in your 20s or 30s to have your ideal physique, when the fact is that with the correct strategy and execution, you can get fit anytime, even in your 40s. It's never too late to start working out, but if you're over 40, some facts you should know about your body include the fact that as we age, our bodies begin to lose muscle mass and testosterone levels, especially in men.

Thus, the primary aim for everyone over the age of 40 is to develop muscular mass and strength in the body. In an interview with HT Lifestyle, certified fitness coach Abhi Singh Thakur stated, "The finest way is weight training." Simply speaking, it means exerting strain on the muscles. Anyone may begin with the fundamental bodyweight callisthenics exercise, which can be performed in a park or at home with minimal equipment. Pushups, squats, chin-ups, chair dips, and planks are just a few examples. Perform each exercise for three sets of ten reps, attempting to increase the reps each week (a technique called as progressive overload). This manner, your body will continue to strengthen."

"If you are overweight and want to drop some kilogrammes, walking is your best buddy," he continued. Do 10k steps every day with a workout on alternate days. On weekends or days when you don't feel like working out, you can participate in whatever sport you like. It will function as a cardio, keeping your heart healthy through entertaining activities such as swimming, cycling, badminton, football, running, and so on. Begin slowly, as in 20 minutes every day, before beginning any workout. Give additional time to extensive warm-ups and cool-downs to avoid injuries. Always work out under the supervision of a licenced fitness expert and consult your doctor before beginning any exercise plan if you have a medical issue."

Miten Kakaiya, fitness instructor and Founder of Miten Says Fitness, asserted that you must be attentive of your changing physique and take proper care of it.

1. More Reps, Lighter Weight - It's natural to want to lift as heavy as possible, but if you're beyond 40, you can't just lift like you did when you were 25. You may also risk an injury that takes longer to recover. If you want to improve intensity, increase your reps and exercise volume, which should be difficult enough!

2. Form Comes First - Improper form is a one-way highway to harm. And if you're wounded, you won't be able to exercise. Please concentrate on your form and breathing, and drink plenty of water in between sets. Be gentle with your body, and if you're having trouble, consider hiring an expert or a trainer to help you succeed.

3. Change It Up - While consistency is crucial, it's also necessary to have fun. Keep your exercises interesting by including activities other than weight lifting. You might participate in sports, swim, perform aerobics, yoga, or simply go on walks - whatever works for you. Each one will help you increase your stamina and flexibility while also getting you fitter, stronger, and healthier!

4. Stock Up On Vitamins - After the age of 40, it's crucial to be proactive with your health rather than reactive, and supplements have been shown to make you healthier. So stock up on vitamins, minerals, omega 3s, and proteins, since they will all be quite beneficial. They will help you recover faster, gain more strength, and sleep better. Recovery is just as vital as the hours you spend in the gym, so check with a professional and acquire the appropriate combination of nutrients for your mind and body.

5. Get more rest. Recover Better - When it comes to rehabilitation, keep in mind that your objective is to stay active, not to torture your body. Take a couple of days off per week to let your body heal from pent-up tension and weariness, and make sure you get at least 7 hours of great sleep every night!

Exercise maintains your body healthy and adds many more years to your life, as well as strengthening your muscles and bones and lowering your risk of cardiovascular disease. It is recommended for everyone over the age of 40 to