Optimize your fitness program and incorporate the following 3 types of training to continue to look and feel young’
• Strength Training
• Interval Training
• Flexibility Training through Yoga
Prevent the age related decline in muscle mass through strength training. If you are inexperienced, incorporate weight training with a personal trainer to insure proper form and to avoid injury. Strength training will increase muscle mass and boost metabolic rate. By boosting your metabolic rate, you will also be burning more calories at rest or sleeping. Incorporating strength training 2-3 times per week is ideal.
Interval training is the most efficient type of aerobic training. It is a short burst of a high intensity exercise followed by a longer period of a lower intensity exercise. Interval training forces your body to use more oxygen and burn more calories. The increase use of oxygen will also boost detoxification in your body. Combine interval training with your 2-3 strength workouts per week.
Here is an example of a simple interval workout:
Start by jogging or cycling for 5 minutes at a 50% effort.
Run or cycle for 60 seconds at about 90% of your all out effort.
Finish the steps by slowing down to 60% effort for 90 seconds.
Repeat Step 2 and 3 –5 times then finish with a 5 minute cool down at a 50% effort rate.
Flexibility training is often overlooked in one’s exercise program, but integrating it will help improve your overall performance. A great way to add flexibility training to your program is to incorporate an hour of yoga a week into your exercise routine. This will help your body remain flexible and agile. Staying flexible will reduce your potential for injury. Yoga is also great for reducing stress and boosting relaxation.
Incorporate those 3 steps into your workout routine to keep looking and feeling young! Be sure to obtain medical clearance before beginning any exercise program.