Welcome to my blog. If you are new here, welcome and I am glad you have found me. Here we aim to give sound advice based on science about health, fitness, and nutrition. Today’s topic is on fitness challenges that men over 40 might benefit from. We have all heard about these fitness challenges on social media, but you may have never really put much thought into them. Well, today I am going to tell you about 5 that may very well benefit you and get you started on the right track of fitness and overall good health. Let’s dive right in and explore some of these challenges and see what you think.
#1 The Push-up Challenge
Pushups are an excellent exercise for increasing the strength in your upper body. It can improve stability in the back and add more muscle. On the first day of the 30-day fitness for men over 40 push-up challenge, the aim should be on how many pushups you can do correctly. Overdoing it can lead to injury, especially if you have been out of shape for a while. Set the number of reps based on your overall health. Try to increase the number of pushups done by five every day or every other day. The advantage of these pushups is that they can be done anywhere. If you don’t have time to visit the gym daily, then you can continue the challenge at home.
#2 The Running Challenge
At age 40, you need to keep your cardiovascular system in shape. Always consult a doctor if you already have known cardiovascular problems. They will know exactly how much you can safely run for the day. It’s always a good idea to start with the goal of jogging and work up to an entire run. Start with a 20-minute easy run, gradually increasing the time by 10% each week. Always add a 5–10-minute warm-up before the actual running to prevent any injury.
As the days go by, you will notice an increase in endurance and stamina. The runs should be broken down in intervals. For example, I like to tell my clients to start with 30 seconds of running followed by one minute of walking. The average running time for men in their 40s is 10 minutes per mile, so that’s what you could use as a baseline.
#3 The Plank Challenge
Planks are great for improving your posture and strengthening your core. To start, you might want to try a different variation of the planks. For example, on the first day, you can start with the knee plank, which is less rigid on the back. Slowly increasing the difficulty levels as you get stronger and more accustomed to the movement. Aim for 10 seconds of holding, gradually increasing the time throughout the challenge. I often will vary the type of plank per day, such as the straight-arm knee plank on the second day and the regular forearm plank on the last day. This will allow your muscles to wok at different angles, and intensity.
#4 The Cycling Challenge
Ok, so here is what I tell people about cycling. It’s always best if you have a bicycle and ride periodically. It’s not really a challenge that you want to start if you haven’t been on a bike in maybe 10 years or so. My suggestion is to maybe buy a bike and ride it for a while to get used to it again, and then start the challenge. The cycling challenge is great if you go to the gym because you can complete the challenge and record it in the gym app if they want to avoid actually going in.
Like running, cycling is a good option for strengthening your lower body and improving your cardiovascular system. A good rule of thumb is to aim for about 10-14 minutes of cycling on the first day and then gradually increase the time each week. You may also go for a mileage approach, starting at 3 miles on the first day and gradually increasing the mileage as you progress.
#5 The Squat Challenge
Squats are a great way to build strong glutes and legs. They can make you fit, improve your endurance, make you stronger, and even work as a good cardio workout. I recommend starting with 15-20 squats and increase the number by five each day. The farther you get into the challenge, the more you should break it down into reps. But there is no harm in finishing out the challenge with increasing the numbers.
I hope this helps you start an exercise challenge that you have always wanted to start or just a variation to your normal routine. Either way challenges are a great way to mix things up and “challenge” yourself to see where your fitness level is and what you need to improve on. I recommend doing a 30-day challenge and then taking a week off or so to give your muscles a chance to recover. Recovery is a crucial time for your muscles. Try one of these challenges and then let me know hope it went, I always love hearing about your experiences and what works for you and what doesn’t.
As always take care, and I hope this helps you live a happier, healthier life.
Darren
Harmony Shift 