So you’re 40, or older, but you don’t want to look it. You also want to start taking your health more seriously, but your body doesn’t work quite like it use to: you find it harder to lose weight, your body can’t handle the intense movement that once came natural, those years of inadequate sleep have finally caught up with you.
Luckily for you, it’s not too late to turn back the clock. There’s a fitness formula that, if you’re willing to commit, can make you feel and look youthful again.
Am I selling you snake oil?
Absolutely not! You’d be surprised how regular exercise can completely transform your health. Countless studies can testify to the benefits of working out. Exercise can protect your body against chronic illnesses, encourage weight loss, improve organ health, balance hormones, improve your mood, help you get better sleep, and improve your sex life!
The secret to maximizing your workout, according to leading experts on aging and exercise, consists of four key cornerstones of age prevention: consistent cardio, intense intervals, yoga and weight training. Let’s get into specifics.
Cardio is necessary for heart health. Aerobic exercises such as walking, biking, jogging and swimming are great cardio activities. Pick a cardio activity you enjoy, and work at a pace that allows you to talk freely. (But if you can sing, you’re not exercising hard enough!)
1. Do 30 minutes of moderate-intensity aerobic exercises five days a week.
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You can start with 10 minutes for five days a week and increase your exercise duration by five minutes each week until you’re doing 30 minutes at a time. You can also divide your exercise into three 10-minute workouts throughout the day if you prefer.
Doing bursts of higher intensity activity will increase blood flow and oxygen to your brain, rejuvenating your brain (including your memory,) in the process!
2. Do 45 minutes of moderate paced cardio exercise interspersed with 1-minute speed bursts every two minutes.
Your speed bursts should allow you to talk, but make you feel like you’d rather not. You can start off with 15-second intervals and slowly build up to one minute as your endurance increases. When you do these workouts, you don’t have to do the consistent cardio exercise as well, unless you want to.
Lifting weights helps your bones and muscles stay strong, plus it can improve your posture. In addition to that, lifting weights allows you to build muscle, which burns more calories than fat, making it easier for you to lose weight!
3. Lift weights for 20 minutes, twice a week.
Pick up two sets of dumbbells (3 and 5 pounds for beginners, 5 and 10, or 10 and 20 if you need more of a challenge.)
In addition to heart disease, stress is also a big killer in western societies. Yoga releases tension, preventing fewer lines and wrinkles from developing on your face.
4. Do 30 minutes of yoga, four times a week.
You can find beginner yoga exercises online, join a yoga class or try Yoga Burn by Her Yoga Secrets. Yoga Burn is a program that is designed to help women lose weight by teaching you how to properly perform each yoga movement. This yoga program is divided into 15-minute videos and promotes natural, healthy weight loss without the use of pills or powders. Follow this link to learn more and to order your copy today.
Implement this routine and don’t be surprised if you get asked for ID the next time you go out! See Prevention for a condensed version of this 7 day plan.
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