Anti-Aging Exercise Routines
You may have seen the 20 exercise routine for seniors that I posted in Senior Exercise Routine: Videos 1 – 10 and Senior Exercise Routine: Videos 11 – 20 and perhaps even Sex and Seniors: The Hidden Truth which encourages sex as an exercise in itself, as well as having many other benefits. This article examines HIIT (High Intensity Interval Training for those seniors who are looking for something a little more intense and a little more challenging.
HIIT (High Intensity Interval Training) as an Anti-Aging Exercise
5 Factors to Consider Before Starting HIIT
HIIT stands for high intensity interval training and it has sky-rocketed in popularity among millions of people.
You'll often see them in the park working out with ropes, boxing gloves and fast body weight exercises. In the past, the general idea was that running in the park or on the treadmills for hours was the way to go when it came to losing weight.
However, nowadays we know that short, intense workouts reap way more rewards than slow, monotonous cardio. 10 minutes of sprinting or a fast 30 minute bike ride will put you in fat burning mode for hours after your workout is over. A 60 minute jog will only burn calories during those 60 minutes.
Overall, HIIT burns more calories in a shorter time and with fewer workouts. It’s a win-win situation. But there are 5 factors to consider before you jump on the HIIT bandwagon:
- Your fitness level
- Your workout
- Time you will train
- Duration of training
Your Fitness Level
HIIT is an effective anti-aging exercise routine but you will need a certain level of fitness before giving it a try. You should have been exercising for 3 to 4 weeks before you start using HIIT. If you’ve been living a sedentary lifestyle for years, jumping into HIIT workouts all of a sudden is definitely not a good idea.
You may injure yourself, experience severe muscular aches and even develop a fear of exercise because the workouts are so strenuous. You should feel good about yourself and your anti-aging exercise program after a HIIT workout.
Your Anti-Aging HIIT Exercise Workout
You will need to choose a workout that is simple and which allows you to exert yourself to your maximum ability. For example, sprinting is great. All you need to do is run as fast as you can for 1 minute and rest for 1 minute. Do this 7 times and you have a killer workout.
Usually, it’s best to pick a cardio activity for HIIT. Rowing, cycling, skipping, boxing, etc. are excellent activities suitable for HIIT. If you pick resistance training workouts such as deadlifts and bench presses, the resistance and form will hold you back from giving your best.
It has to be fast and furious. Weight training requires good form and that will impede your speed of movement.
Time You Will Train
Ideally, you should train early in the day. It’s also good to have a light meal 30 minutes or an hour prior to your workout. HIIT on an empty stomach is not beneficial because your body will not have fuel and will quickly burn lean muscle to cope with the demands.
If there’s food in your body, there’s fuel for the workout. Training early in the day also means that you will be burning calories for hours until bedtime. If you do your HIIT workouts in the evening, your sleep quality will be affected and your metabolism drops considerably once you hit the sack.
Schedule your HIIT workouts early in the day to reap the most rewards from your training.
Duration of Training
Ideally, you should do about 10 to 20 minute workouts. If you’re giving it your best, even this short period will seem like a lifetime. You will be gasping for air and be in what they call a “hurt box”. HIIT workouts are not fun. They are exhausting, demanding and you will be panting like crazy… but they are extremely rewarding workouts.
Keep it short, sharp and serious. Go hard for 10 to 20 minutes and call it a day. Your body will become a fat burning furnace long after your workout is over.
Rest is crucial. Take a 1 day break after every workout. Doing HIIT daily is counter-productive. Music is the space between the notes. Take adequate time to rest and recover.
If you think about these 5 factors and plan accordingly, HIIT will be the most powerful tool in your arsenal when it comes to weight loss. Use it wisely and shred the fat fast.