A decade-by-decade guide to getting stronger, faster, fitter, and healthier as you age.
At least once a week in your 40s, dedicate a portion of your workout to tabata intervals.
Tabata intervals can work with almost any aerobic exercise that engages your entire body, but the best way to do them is on a rowing machine or stationary bike. Both machines allow you to go 100 percent while allowing you to gauge progress, either by using the metrics on the machine or by measuring how far you’ve traveled during each interval. Treadmill running works, too, but you have to preset the speed to do each 20-second interval (it’ll take to long to work up to the pace by constantly pumping the speed button), so you can’t truly go all-out. It can also be tricky (not to mention dangerous) jumping on and off a fast-moving treadmill. To keep things interesting, consider switching exercises between cycles: Try starting with eight complete intervals (20 seconds hard, 10 seconds rest, performed eight times) on a rowing machine. Then, after two-minutes rest, perform a second eight-interval cycle on a stationary bike. As your fitness increases, take a two-minute rest after eight intervals before doing another eight.
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