At a recent Personal Training Summit, one of the lectures talked about the best types of exercise and how much time should be spent on working out ,if your goal is to slow down the aging process.
Is one of your New Years goals to slow down the aging process?
If so, here is the most current research. First of all the best types of exercise to focus on.
High Intensity Exercise
- It was suggested that you have a no more than 3 high intensity workouts a week. High intensity workouts means exercise that “thrash “ your immune system. Strength training or cardio interval training that would take your heart rate above 80% of your maximal heart rate would be considered to be high intensity.
Dance to Slow Down the Aging Process
- ZUMBA and Hula Hooping are fantastic classes as they keep our hips and other joints loose which prevents stiffening as we age. To find the closest ZUMBA classes to you, simply go to www.zumba.com .Click on “Find a Location”. ZUMBA Gold is a great place to start and then you can progress to regular ZUMBA which are a bit faster. No matter what, you will be guaranteed to have FUN (another element that keeps us young) once you catch on to the moves. It’s a party class!
- If you don’t have Hula Hooping classes near you, consider buying a hula hoop for yourself & just practice keeping it on your waist as you move.
Exercise for Brain Health
- Exercise makes you smarter and preserves brain function. Most people don’t go to the gym to workout their brain but the extra oxygen you take in keeps your brain smart.
Cross Train for Body Balance
- Cross train to keep your body balanced and injuries at a minimum. A cross training exercise schedule alternates different kinds of exercises throughout the week to work your body (and brain) in different ways. In my Ageless Body TM Makeover Program I give you a number of different exercise schedule options, including exercise routines you can do at home. Our Winter Group session will begin this coming month & I hope you will join us. The main thing here is to not over stress the same body parts 6-7 days a week-mix it up!
- If you work with a personal trainer on a regular basis or are contemplating working with a personal trainer, here is here is an important tip: A great personal trainer will not have their clients do the same movement patterns over and over. Instead, they will change your movement patterns so you become strong , mobile and flexible in all planes of movement.
- A good strength training routine to slow down the aging process would include heavy weight lifting to load your muscles and bones and stimulate your muscles to contract. Couple this with lighter weights done faster and some plyometrics to stimulate your muscles elasticity. This kind of training gives you the best of both worlds.
- If you perform Aerobic exercise (i.e.. power walking, running, swimming, biking, cardio classes, ZUMBA, biking etc.) even twice a week your will decrease your risk for dementia by 50% and your risk of Alzheimer’s by a whopping 60%. Isn’t that amazing?
Exercise for Flexibility & Mobility
- The best time to practice flexibility exercises is after you are thoroughly warmed up, ideally after you have completed your chosen workout or dance based class. Even better still are yoga & Pilates classes that specifically focus on core strength & flexibility.
The right exercise can definitely help us keep mobile & youthful. Let’s move our bodies this winter!
Leave a Reply