Oh, the beauty of aging.Not only do you lose lean muscle mass as you age, but your body also experiences changes in strength, coordination, agility and endurance, according to Harvard Health Press. When you lose lean muscle mass and do nothing to rebuild it, it becomes more difficult to function independently. According to WebMD, research shows that your fitness levels begin to decline gradually after your 20s, and the decline accelerates in your 70s. To keep you strong, independent, and overall healthy, we've rounded up the most recommended exercises to increase your stamina as you age.
One of the biggest concerns of my regular clients is maintaining their fitness level. Considering that you lose strength and stamina as you age, maintaining a solid strength training regimen and doing both aerobic and anaerobic conditioning exercises is critical. Keep challenging your body. By doing this, you'll maintain your lean muscle supply and maintain a basic level of fitness.
Don't make the mistake of switching to a less impactful or lower intensity exercise. Of course, low-intensity cardio (like zone 2 training) has its place, but you want to continue with challenging strength exercises for your back and legs, and push your muscles with higher-intensity cardio. body to increase your stamina, strength and power stamina (as long as your health allows you to do so). It's always a wise idea to consult with your healthcare provider or certified fitness professional before getting started.
Now, let's get into the most recommended exercises to increase endurance with age. Add these exercises to your routine to stay healthy and maintain a high quality of life.
The dumbbell goblet squat starts with you lifting the dumbbells to the center of your heart, making sure to keep your elbows under the weight. Hinged your hips back and squat down toward the floor while keeping your core tight. As you hit the ball parallel, push up through your heels, flexing your hips to complete the action. Complete 12 to 15 times.
The dumbbell walking lunge starts with you holding a dumbbell in each hand. Extend one leg forward and place that foot firmly on the floor. Then, lower your body into the lunge while using control until your back knee is lightly on the floor. Then, walk forward with the other leg and repeat. Do 12 to 15 reps on each leg.
Next, let's take a look at Bodyweight Rows. Work with the equipment that is most convenient for you and works best for you, whether it's a TRX/sling, boom or ring. If you choose straps, place your hands in a neutral grip, palms facing each other. If you're using a bar, use a pronation (overhand) or supination (lower hand) grip.
Lean your feet forward and back at least 45 degrees. Keep your hips elevated and activate your core muscles as you pull your body in. Do this by driving your elbows toward your hips. Squeeze your upper back and lats to complete the movement, then fully straighten your arms to give your shoulder blades a firm extension. Complete 15 to 20 times.
If you're looking to build strength, rowing intervals are a great exercise to add to your fitness routine. If you're a beginner with interval training, start with shorter sprints. This will be five sets of 200 meters, then rest twice as long between your completions. Try to maintain the same speed for each set. If your condition is better, you can complete four sets of 250 meters or five sets of 300 meters.
If you can use the sled at the gym, load the light sled first (one 45-pound weight if you only have one slot; two 25-pound weights if you have two slots). If you're new to Sled Push, you'll be holding the handlebars of the sled high, keeping your arms outstretched. Then, push the sled 20 to 40 yards in one direction, then push it back, always at a 45-degree angle to the bar. When pushing the sled, pay attention to the ground. Rest for two to five minutes, then do another set, aiming for three to five sets of 20 to 40 yards each.
Liu Tian, ​​CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach in Los Angeles Read more about Tim
