Heart disease remains a top killer of men in the U.S., claiming up to 325,000 lives each year, with men over 40 being most susceptible. Research has proven that the best way to defend against this is by improving one’s cardiovascular health.
The American Heart Association recommends that men undertake 150 minutes of semi-vigorous cardiovascular exercise every week to lessen their chances of heart disease. Here are some of the best cardio workouts for men in their 40s.
1. The Track Routine
A simple and very effective workout, running laps around the local track is one of the best ways to get your heart rate up and your blood pumping. Popular with marathoners, elite milers, and just about everyone else, sprinting or jogging on the track greatly boosts your cardiovascular system while improving your endurance and stamina.
However, if you are over 40, it’s best not to go overboard and work your heart muscles too much. You can start with a 10-minute warm-up and stretching exercise, then do 6-8 quarter mile laps with a 1-minute rest after each interval. Slowly increase the number of laps till you get to 20.
2. The Track Routine 2.0
A variation on the previous workout, this routine is not for the faint of heart. This workout requires you to sprint around the track in a progression of ever-increasing, high-intensity intervals with a 90-second rest in between.
You start with one lap (i.e. 400 meters), and progressively increase it by half laps (200 meters) after each interval. Repeat this until you get to 4 laps (1600 meters). Don’t try to make it to 1600 on your first go; it might take you a few weeks to get there.
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