5 Essential Rules for Anti Aging Workout Routines
This was the result of a fitness level test that I did yesterday. And although it says I'm 74 years old, I'm only 3 days away from my 75th birthday, so it's reasonable to say I've knocked 43 years off my fitness age.
Here are 5 essential rules to follow with any anti aging workout routines:
Anti Aging Workout Rule 1: Cardio and Resistance
As you age, your heart, lungs and strength will all decline unless you work to keep them in good shape.
Cardio is important for keeping your heart and lungs in good shape, while resistance training is essential to maintain your strength. Both sre necessary to take the years off your apparent age.
There are many forms of both cardio and resistance training. Here are some examples of anti aging workout routines. Always consult your doctor before starting any new exercise regime.
1. Get a bicycle. But get a decent one. There are a lot of variables. If you can find a friend who understands them, you can get a good second-hand bike at a reasonable price through Gumtree, eBay or similar. Join a cycling group and you'll get plenty of help, join organized rides to suit your experience level and makes lots of new friends. Cycling is one of the best low impact, anti aging cardio workouts you can do.
2. If you're not an outdoors type, invest in a stationary bike or rowing machine. Both provide great cardio workouts and you can do them while binge watching NetFlix!
3. Subject to your doctor's advice, start lifting weights. There are many benefits. The increased metabolism will help your body burn fat, your skin will look more toned and, of course, you'll feel stronger. It does take a few weeks to get the benefits. The most effective (and most expensive) option is to join a gym and engage a personal trainer. Once you know what you're doing, it's much cheaper to invest in a weight bench and a set of weights. Second hand is fine.
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Active People Appear Younger
In a recent study of septuagenarians (like me) at Ball State University in Indiana, the researchers showed that the most active men and women in the group were much more aerobically capable than the inactive members. So much so that on average they were biologically 30 years younger than their counterparts of the same age.
A group of active 20 year olds that acted as a control group were, in fact, only slightly better on average than the active 7o year olds.
There is evidence to suggest that continuing aerobic and strength training as you age maintains bone density and offers protection against osteoarthritis and even the onset of dementia.
When is the best time in your life to start an anti aging workout routine? Probably 30 or 40 years ago. But the second-best time is right NOW!
Anti Aging Workout Rule 2: Low Impact
Part of the study at Ball State involved examining the declining performance of tri-athletes as they age. It was discovered that the cycling and swimming components declined gradually compared to the running component, which declined rapidly.
It is believed that the primary cause of this is the fact that running is a high-impact exercise, whereas cycling and swimming are not.
Running impacts the hip, knee and ankle joints. Injuries to all of these are prevalent among older people and hip replacements, in particular, have become one of the most common operations performed on both men and women in their fifties, sixties and seventies.
To avoid these problems, you should avoid high-impact exercise as you get older. Instead of running, substitute fast walking, cycling and swimming. If you must run, do it on a high quality treadmill at the gym and focus on rolling your feet under you and minimize the impact on your joints.
Anti Aging Workout Rule 3: Control Your Weight
One sure sign of aging is stacking on unwanted weight.
It affects both men and women, but usually in different ways.
Men typically get the beer belly, while women stack the fat onto the upper arms, thighs and butt.
The problem with fat is not only is it unattractive in its own right, but it puts a massive strain on your whole body. Your joints, your heart and your lungs all have to work much harder and your blood pressure and chances of suffering a stroke increase dramatically.
Women are dealt an unfair genetic hand that makes shedding the difficult fat on your thighs, butt and even your upper arms almost impossible, no matter how much weight you lose.
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Anti Aging Workout Rule 4: Get the Balance Right
How often do you hear of an older person who has fallen and broken their hip or damaged themselves in some other way. It's essentially because they've over balanced. This can result from decreasing muscular strength and lower joint mobility, which then lead to a loss of confidence. It's a vicious circle.
To prevent this from happening, you should do exercises that specifically target balance.
See how long you can stand on one leg, even if at first you have to hold on to something so that you don't fall over. Gradually extend the time that you can balance on one leg. If you do this every evening before bed or first thing in the morning, it will gradually increase both your leg strength and your sense of balance.
You can also join groups that focus on low impact stretching, controlled movement and balance. Two excellent examples of these are Tai Chi and Pilates.
Anti Aging Workout Rule 5: Get a Great Night's Sleep
This is one of the most important rules of all.
Not just a good night's sleep, but a great night's sleep.
There are many techniques to help you relax and fall asleep easily, from meditation to yoga to green tea. Not sleeping pills, though. They actually prevent you from getting thorough, relaxing sleep, make you feel groggy on waking up and create a dependency after a short while.
But the real killer of a great night's sleep is snoring. Either your own, or your partner's.
Snoring is caused by vibration of the soft tissue and muscles that constitute the upper airways of the respiratory tract. In non-snorers, the tissues and muscles of the upper airways are firm and do not vibrate during breathing. The sound of snoring indicates that the soft tissues and muscles are loose and in need of strengthening.
By working out slackened throat, tongue, jaw and mouth muscles, snorers can get them right back into shape and return them to their former youthful structure and condition.
Unlike anti-snoring machines, these exercises fix the root cause of the problem and provide a long term, permanent solution.
It's the final rule in your ant aging workout routine.
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