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For many people, turning 40 is a milestone, the first step into middle age. Many people use this particular milestone as a point to start working out. Unfortunately, they donít do it very long. And that is the first key to workouts when hitting the 40 year mark - stay consistent.
The second key to successfully staying in shape after 40 is to hit the legs hard. The muscle group that seems to be hardest hit by aging is the legs in general and thighs in particular. This means you specifically need to target the thighs as you get older. And it is wise to target the thighs as they provide the most return on your effort.
The third key to training when you pass the 40 year mark is to warm up more. The older the body becomes, the more time it needs to step into all-out training action. Get the muscles, joints, bones, everything ready to go in an incremental manner. Sergio Oliva pointed out that he found he needed a few more warm up sets when he was older, and everyone else does as well. A longer warm-up will lead to a stronger workout.
Banish the belly - most men who move beyond 40 and have been training can keep the muscles going and growing but get tripped up by their waistline. Control of the diet becomes ever more vital as you gain age.
Cardio/aerobic also plays an increasingly important role in your condition. Running is the best tool to use, but if running in particular is tough on your body, employ some other exercise to keep your body moving.
When working with weights, move ever more toward free weights as maintaining your balance becomes more important than ever and free weights are the best way to condition for balance.
Workout - 3 cardio/aerobic and 3 exclusive stretching workouts per week
Squat - 5 sets of 8 reps
Bench press - 3 sets of 8 reps
Barbell press - 3 sets of 8 reps
Dip - 3 sets of 8 reps
Perform each of these workouts twice a week, as well as get in some waist and calf work.
Deadlift - 3 sets of 6 reps
1-Arm T-Bar row - 3 sets of 10 reps
Close grip chin-ups - 3 sets of as many repetitions as possible
Barbell curls - 3 sets of 7 repetitions
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