You have already reached 40 years or more. You want to start taking your health more seriously, but your body isn't working the way it used to - it's harder for you to lose weight, your body can't handle the intense movement that was once natural. The dream has finally caught up with you. However, for all these age fads, exercising can be a good way to start to stop the ravages of time. Do the following anti-aging exercises designed for those 40 and over and start slowing down the passage of time.
Luckily for you, it's not too late to turn back the clock. There is a fitness formula that, if you're willing to commit, can make you feel and look young again.
Regular exercise can transform your health
You'd be surprised how regular exercise can completely transform your health. Countless studies can attest to the benefits of exercising. Exercise can protect your body against chronic diseases, encourage weight loss, improve organ health, balance hormones, improve your mood, help you sleep better, and improve your sex life. Say if that's not rejuvenating at a certain age.
The secret to maximizing your training, according to leading experts in aging and exercise, consists of four fundamental pillars of age prevention: consistent cardio, intense intervals, yoga and weight training. Let's go into details.
1. Consistent cardio
Cardio is necessary for heart health. Aerobic exercises such as walking, biking, jogging, and swimming are great cardiovascular activities. Choose a cardio activity that you enjoy and work at a pace that allows you to speak freely.
Get 30 minutes of moderate intensity aerobic exercise five days a week.
1. You can start with 10 minutes for five days a week and increase the duration of your exercise by five minutes each week until you do 30 minutes at a time. You can also divide your exercise into three 10-minute workouts throughout the day if you prefer.
2. Intense intervals
Doing bursts of activity of higher intensity will increase the flow of blood and oxygen to your brain, rejuvenating your brain (including your memory) in the process.
Get 45 minutes of cardiovascular exercise
Get 45 minutes of moderate-paced cardiovascular exercise interspersed with 1-minute bursts of speed every two minutes.
Bursts of speed should allow you to speak, but make you feel like you don't want to. You can start with 15-second intervals and slowly build up to a minute as your stamina increases. When you do these exercises, you don't have to do constant cardio too, unless you want to.
3. Weight training
Lifting weights helps your bones and muscles stay strong, and it can improve your posture. Plus, weight lifting allows you to build muscle, which burns more calories than fat, making it easier for you to lose weight!
Lift weights for 20 minutes, twice a week.
Lift two sets of dumbbells (3 and 5 pounds for beginners, 5 and 10, or 10 and 20 if you need more challenge).
Besides heart disease, stress is also a major killer in Western societies. Yoga releases tension, preventing fewer lines and wrinkles from developing on the face.
Do 30 minutes of yoga, four times a week.
Yoga can help you slow down your age and even rejuvenate yourself. Restorative yoga poses focus your attention on your breathing. Breathing slows down the nervous system, allowing you to handle stress and emotions with more patience and clarity. You can find yoga exercises for beginners online or join a yoga class.
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