|Fitness Over 60|
NOTE: Before beginning a workout plan, it is important to consult a medical professional with a knowledge of your personal medical history. Because older adults are at risk for more medical conditions, such as osteoporosis and arthritis, this is a crucial first step.
1. Don't Forget About Strength Training
Often overlooked by older exercisers, but because of the increasing loss of bone mass, strength training is very important as we age. Not only does it strengthen your muscles , but strength training can also help you burn more calories since muscle burns them more efficiently. You could include free weights or machines. You can also lift your own body weight doing lunges, squats . Alternatively, use a resistance tube to perform biceps curls, triceps extensions and shoulder presses for the upper body. Try to do at least four exercises for the upper body and three for the lower body just two to three times per week. Start out with one set of 12 repetitions for each exercise, and then add a second set after a few weeks of training.
2. A few exercises for the stomach
Although ab exercises don't reduce the stomach, the core which includes the abdominal muscles makes the stomach muscles stronger, so you'll be able to do the activities involved in daily living more safely and with less risk of injury. Try performing crunches on an exercise ball or using the ball to hold your feet as you perform plank exercises. Raise one thigh off the seat as you sit in a chair, holding the thigh an inch or so above the seat for as long as you can. Then switch legs. Remember try doing core-strengthening exercises two or three days a week.
3. Fat Burning with HIIT
How HIIT works --choose any type of cardio workout. One you really enjoy doing.Something like walking, cycling, swimming or using an elliptical trainer. After a warm-up of about 5 minutes, increase your speed to a level that feels like it's about a 8 on an intensity scale of 1 to 10. After 30 seconds, slow down to an intensity of 5 for 1 minute, and then go back to high intensity for another 30 seconds. Keep repeating the cycle for a total of about 6 times, and then do a cool-down, HIIT is a great way to burn abdominal fat.
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