January 11, 2019

Anti-Aging Exercises

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 for Anti-Aging

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.

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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
  • Rest

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

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.

Click Here to Leave a Comment Below

Cory Haasnoot - January 11, 2019 Reply

My mom is always trying to stay fit as she can. She is in her late 70’s and is still active in exercise classes. She also worries about her looks so it’s nice to find an article that explains how to exercise and anti-age at the same time. Kill two birds with one stone. I’m going to forward this article to my mom Iknow she will love this and get some useful information from it.

    Phil Lancaster - January 11, 2019 Reply

    Thanks Cory, I hope she does.

Mark Baker - January 12, 2019 Reply

Hi Phil 

Just yesterday I was looking to read more about HIIT exercise workouts, mostly because I had heard it’s a more efficient and effective way to exercise. My goal was to save time essentially. 

I was delighted to read more about HIIT here, not only because it confirmed and reinforced what I had already learned but because I now also know that it’s useful for anti aging too. Fantastic news and even more reason why I am now definitely going to give this my best shot.

Thanks so much for being there at the exact right time I needed this! 🙂

Mark 

    Phil Lancaster - January 12, 2019 Reply

    You really feel the effect of a good HIIT workout for some hours after you finish.

    And it shouldn’t take more than 20 minutes.

    In fact, I wrote book 4 Minute Keto that combines the Keto diet with 4 minutes of HIIT every day. It’s available on Amazon https://www.amazon.com/dp/1790

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