Walking, running, swimming, biking, or getting on the elliptical for 30 minutes are the most popular forms of exercise and typically what people turn to when they want to lose weight.
If this is how you spend your time at the gym or outdoors, the heart health benefits are undeniable. But, unless you’re pushing around some weights a couple of times a week, you’re missing out on one of the most important components of physical fitness. The one that will make you look younger and better.
Save Your Muscles
As you age you lose muscle. People that are inactive lose about three to five percent of their muscle mass per decade after the age of 30. That means, by the time you’re 50 you will have lost up to 15 percent. Physically active people also experience age-related muscle loss although not quite as drastically.
The loss of muscle tissue can generate a variety of inflictions including sarcopenia, osteoporosis, weight gain, loss of balance and decreased energy. It is the primary reason why people begin to look frail and weak as they age and many take on a stooped appearance.
Adding a couple of strength training workouts to your cardio routine a couple of times a week can turn these conditions around or prevent them from occurring in the first place. Strength training is the key to looking and feeling younger than your age.
You don’t need a gym membership or expensive equipment to do some basic exercises that will help you save your muscles. I’ve picked seven exercises that target the larger muscle groups so you get the best results for your time spent.
If you have time left over and want to work on biceps, triceps and calves – what I call vanity muscles – go for it. But focus first on working the larger muscle groups to prevent overall muscle loss and stimulate muscle gain.
1. Chest Press – Lie on your back on a bench or exercise ball with a dumbbell in each hand. Slowly press your hands to the ceiling and then back down so that the elbows drop slightly below the ball. Repeat 12 times. Do two sets.
2. Upper Back or Rear Deltoid Fly – Still holding the weights, stand and bend over so your hands are down by your knees. Lift your arms out to the side as though you’re getting ready to take off and fly. Release slowly to starting position. Focus on pulling the shoulder blades together in the back.
3. Clean and Press – This is a multi-purpose exercise. It works the large muscle groups in the legs as well as shoulders. Holding the dumbbells down by your sides, squat down slowly. As you come up, push weights overhead to a shoulder press. Release the weights back down and repeat.
4. Dead Lift – This exercise works the hamstrings. Start by holding a weight, weighted ball or kettle bell in front. Slowly bend over lowering the weight down to the floor. Try to keep your knees straight as you bend over. Slowly come back up to starting position.
5. Side Leg Raise – Having strong abductors (outer thighs) will help you maintain balance. In a standing position or laying on your side on the floor, slowly lift one leg away from the body and back in 12 times. Repeat on the other leg. Using a resistance tube will make this exercise more challenging.
6. Push-Ups – On your knees or with toes on the floor, place hands under your shoulders and lower your chest down to the floor. Come back to starting position and repeat.
7. Plank – With your elbows and toes on the floor, tighten your tummy and hold your body in a straight line for 10 seconds. Work up to holding the position for 30 seconds and eventually a minute.
There are numerous variations to these moves, but if you want to get started with some basic exercises that don’t take a lot of time or equipment these should do the trick.
Try to do two sets of 12 of each exercise two to three times a week. When they start to feel easy to you keep challenging yourself by increasing the weight or adding a weight bar or other equipment such as kettle bells. You should notice some noticeable changes within three to four weeks.
Strength training will save your muscle and your bones. Did I mention that these basic strength training exercises will make you look better?
(Pics are from Pinterest. Click on the picture to see the source.)
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