Getting older doesn’t have to mean that you’ll automatically get fatter. In fact, you are able to stay fit, lean as well as strong as you age. Yes, it takes a tad bit more effort and a lot savvier than it did when you were younger, however middle age weight loss (in addition to healthy weight maintenance) also comes with additional benefits.
If you keep your weight steady and minimise weight gain as you age, you are able to minimise your risk for heart disease, stroke, type 2 diabetes, high blood pressure as well as other conditions that frequently plague men and women as they get older. In addition, remaining active and lean assists you to maintain stronger healthier joints so that you are able to enjoy physical activity with friends, children in addition to grandchildren.
It may feel like the odds are stacked against you however as you hit middle age, a number of lifestyle factors change that can assist you to get – as well as stay – fit. Take advantage of this stage of life — with all of its inherent benefits and challenges — in order to get and keep a strong, fit, healthy body.
How Long Must We Aim To Exercise For?
For longevity, weight loss as well as better brain health, muscle toning have to be intense however need only be carried out for short bursts of time. Interestingly enough, we don’t have to work out for very long to benefit however it does have to be regular – and hard.
Research demonstrates that the best exercise is taken in spurts – think of it as exercise ‘snacking’. We are able to sneak short bursts of intensive exercise into our daily life without it taking up too much time. As opposed to calorific snacking, grabbing a sly bit of strength or speed work can drastically improve our body.
There are many simple tricks that we are able to utilise in order to make each day a workout:
- Walk up the stairs at speed, two at a time,
- Perform vigorous push-ups against the countertop while you wait for the kettle to boil,
- Put weight in your backpack to wear whilst you walk, or
- Invest in a specifically weighted jacket, with adjustable weight pockets, for wear every day to build strength as well as endurance the easy way.
Integrating easy muscle toning exercises into your day-to-day routine is much like a bank. We are able to make deposits and exercise to save up for periods when we’re less active. The same goes for stretching.
Can Muscle Toning Exercises Assist Us With Living Longer?
Brief periods of intense muscle toning exercise are great for cellular ageing. It lengthens are our telomeres, which cap off the end of our chromosomes. The longer our telomeres are, the better our cells are able to resist the ageing processes of stress as well as inflammation.
Also, Intensive spurts of exercise release the muscle-building as well as fat-burning human growth hormone (HGH), which improves metabolism. Switch to a high-fat, low-carb diet for best results because this improves insulin resistance, which allows for greater growth hormone release. As a result, this builds muscle much faster.
Contact Trifocus Fitness Academy
If you are keen to learn more about strength training then you need to do our Personal Training Diploma. Follow this link for more information.
