An Elderly Man Lifting Dumbbells

Boosting Work Capacity After 40: Quality Over Quantity

Yes, there are distinctions between the age of 25 and 40, or even 25 and 50, but the disparity might not be as extensive as you'd assume, particularly if you've amassed a decade or more of training experience.

Yet, consider this: How can you train vigorously if simply donning your pants leaves you panting for breath? You must incorporate cardio, metabolic conditioning, or whatever label you fancy. After all, how do you plan to tackle rigorous training if your lungs lack the vigor to keep up?

Furthermore, as the years pile on, your cellular powerhouses, the mitochondria, tend to weaken, grow complacent, embark on extended vacations in tropical locales, or, worse, fade away. They need a nudge in the right direction to start multiplying, and this is precisely what rigorous exercise offers.

Now, don't fret, as you need not allocate countless hours to dreary, traditional aerobic routines where you're stuck on a stationary bike for an excruciating hour, all while your prostate morphs into something reminiscent of a sand-filled Bulgarian bag.

Choose Wisely

On at least three occasions each week, hop onto the treadmill, rowing machine, or yes, the stationary bike for a mere 10 minutes of invigorating HIIT-style training. Focus on all-out bursts lasting 20 seconds, followed by 60 seconds of "active recovery."

For instance, on the treadmill, you might start with a leisurely pace of 3 miles per hour and then crank it up as fast as your legs can muster for about 20 seconds. Subsequently, lower the speed back to 3 for a minute or two before embarking on another round.

This concept applies similarly to stationary biking or rowing, or you could opt for brief sprints followed by walking-recovery intervals.

As an alternative, you can elevate the treadmill's incline to the Himalayan setting, or its maximum position, and hike uphill akin to a Sherpa for 30 to 60 seconds before leveling off.

Research has demonstrated that this form of training can bolster your mitochondria count. Coupled with the heightened endurance you'll attain, it will enable you to engage in demanding weightlifting sessions with confidence.

James Freeman


Meet James Freeman, a California native whose passion for fitness emerged during challenging times, reshaping his life. With over two decades of coaching experience, he's not just a coach; he's a real-life example, shedding over 100 pounds in a journey to a healthier lifestyle. Beyond his coaching career, James is passionate about inspiring at-risk youth and promoting wellness in schools. In his downtime, he enjoys swimming and cycling, connecting with nature. Join him on his Instagram and LinkedIn profiles for insights into his empowering fitness journey.