Oh, the beauties of aging. As you age, not only do you lose lean muscle mass, but your body also experiences changes in strength, coordination, speed and endurance, according to Harvard Health Publishing. When you lose lean muscle mass and do nothing to rebuild it, it becomes more difficult to function independently. Research shows that your fitness level begins to gradually decline after your 20s and the decline accelerates by age 70, according to WebMD. In order to keep you strong, independent, and in overall good health, we’ve rounded up the most recommended exercises to increase your endurance as you age.
One of the biggest concerns for my older clients is maintaining their fitness level. Considering the fact that you lose power and endurance as you age, it is crucial to maintain a solid strength training program, as well as performing aerobic and anaerobic conditioning exercises. Keep challenging your body. By doing so, you’ll hang on to your lean muscle mass and maintain a base level of fitness.
Don’t make the mistake of switching to low impact or low intensity exercises. Sure, low-intensity cardio, like training in Zone 2, has its place, but you want to continue doing challenging strength training exercises that target your back and legs, and push your body with more cardio activities. high intensity to increase your endurance, strength and strength. strength endurance (as long as your health allows). It’s always a good idea to consult your health care provider or a certified fitness professional before you begin.
Now let’s move on to the most recommended exercises to increase endurance as you age. Add these moves to your routine to stay fit and maintain a high quality of life.
Dumbbell goblet squats start with you holding a dumbbell up to the center of your core, making sure your elbows stay under the weight. Swing your hips back and squat down to the floor, keeping your core tight. As you parallel strike, push up through your heels, flexing your glutes to complete the movement. Perform 12 to 15 reps.
Dumbbell walking lunges begin by holding a dumbbell in each hand. Bring one leg forward and plant that foot firmly on the ground. Then lower your body into a lunge, while using control, until your back knee touches the floor lightly. Then step forward with the other leg and repeat. Perform 12 to 15 repetitions for each leg.
Next, let’s go through Bodyweight Rows. Work with the most practical equipment available to you, whether it’s a TRX/suspension strap, a bar or rings. If you opt for a strap, position your hands in a neutral grip with your palms facing each other. If you’re working with a barbell, use an overhand (pronation) or supine (pronation) grip.
Bring both feet forward and lean back a little at least 45 degrees. Keep your hips high and your abdominal muscles activated as you pull your body up. Do this while driving with your elbows towards your hips. Squeeze your upper back and lats to complete the movement, then fully straighten your arms to get a solid stretch for your shoulder blades. Perform 15 to 20 reps.
If you want to give your endurance a boost, rowing intervals are a great exercise to add to your fitness routine. If you’re new to interval training, start with shorter sprints. It would be five sets of 200 meters, then rest twice as long as you took to finish in between. Try to maintain the same pace for each set. If you are more conditioned, you can do four sets of 250 meters or five sets of 300 meters.
If you have access to a sled in your gym, start by loading it with a light weight (a 45-pound weight if there is only one slot or two 25-pound weights if there are two slots) . If you’re new to the Sled Push, you’ll grab the sled high on its handles, keeping your arms straight. Then push the sled 20-40 yards in one direction, then push it back, with your body at a 45 degree angle to the bars at all times. Keep your eyes on the ground when pushing the sled. Rest for two to five minutes before performing another set, aiming for three to five sets of 20 to 40 yards each.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim
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