Good Lifestyle

Dedicateexercise regime As you are age is crucial forMaintain your mobility, yourmuscular mass, your flexibility, your metabolism and even your cognitive performance. (Seehere for more on this.) It is also important to keep your energy levels high and forMaintain a better quality of life. If you have more than 60 years and you want to experience these benefits - and also to "lean" and have a trim, suitable for the figure, know that it is a three-step process.

First, you have to look stronger the things you put in your body. (See here for allGreat foods you should integrate into your diet.) Secondly, you have to do theRight and systematically exercises. And thirdly, you must incorporate the following tips and tricks into your routine. How do we know they work? Well, they all come directly from professionals in the top fitness form that are over 60 years old. So read it, and for some exercises to avoid, do not miss this list ofThe worst exercises you can do after 60.

Good news, right? "After 35 years, everyone loses a half-book of skinny muscle a year and the only thing that stops it is testosterone (TT) and growth hormone (GH)," 61 years old, "Len Lopez, a clinical nutritionist, a coach of strength and conditioning and a chiropractic sports doctor told us. "The 3 ways to do TT and GH are sleeping, doing exercise and sex." If you are already sleeping enough sleep and participate in an exercise plan (more to that later), consider getting more than the third. "Do you forget: the more your intense workout, the biggest TT and GH SPIKE that you produce !," says Lopez. And for more great exercise tips, do not missSecret mental trick to get a lean body, tell experts.

Just like the lifting of the weights isThe best exercise you can do after 50, the main experts will tell you that the same goes for your 60s. "Many individuals over 60 forget to lift weights - or think they can not develop muscles as they get older - but this is just not true, "explainsValerie Hurst, 61, a certified FAI trainer and a certified cerebral health trainer. "By adding weight or strength training at least two days a week at your exercise routine, you can avoid muscle loss and stay independent longer by keeping your strength and balance."

The question is, how much should you raise? As for strength training at any age, you will need to add stress to your muscles to see better results, so it should be difficult and not easy, although certainly not so heavy that you put yourself in danger of injury.

So it's important to easily go when you start and it's a good idea to consult your doctor in advance and seek professional help from a personal trainer when you are in the world of training the strength.

"The heavier rise will give you even more muscle definition and increases your strength," says Hurst. "When you can easily accomplish 8-12 representatives of your third set, it's time to get by weight. You want to challenge your muscles. Start pumps on the wall, go on your knees on the floor, then go to Make pumps on your toes. Start with some representatives of some representatives and challenge yourself to one more every day. "

She advises you to mix it too. "Try tapes and balls and body weight movements with TRX straps. Not only does it keep your fresh routine, but it defies and strengthens the different muscles."

"The best way to stay skinny out of 60 - and I am living proof that it works - is to lift weights, to make compound movements such as squats, slots, a bench press and tialdes, which all use all the main groups of muscles, "saysRobert Herbst, 63, a personal trainer andWorld Champion PowerLifter 19 timesWho supervised the drug tests at the Rio 2016 Olympic Games. "These increase your metabolism (you burn more calories) for 48 to 72 hours because your body reconstructs the muscle that was broken down during training . "

It also notes that these comprehensive body lifts will help the body to build new muscles in anticipation of larger charges in the future. "This new muscle is metabolically active, it will also burn calories, even at rest," he says. "People normally lose muscle mass as they get older and their metabolism slows down, then they put fat. By lifting weights, you stop or reverse the loss of muscle mass and burn fat, which gives you the grease, which gives you the metabolism of a decade person. "

In addition, it is important to note that scientists say that making squats comes with another additional benefit: it is theA better exercise that you can do for your brain and your cognitive performance.

According toDamian M. Bailey, Ph.D., professor of physiology and biochemistry at the University of the South of South Wales University of South Wales and a Councilor of the European Space Agency, Squatting is a "smart" form of Exercise, in which you are "intermittent difficult the brain with an increase in blood flow and a decrease in blood flow."

"This finger and rubbing high flow with low-flow challenges, the inner mucosa of the arteries that provide blood with the brain," he explained to the BBC4 podcast ""Just one thing. "" We think it's good because it carries out the right chemicals that the brain needs to develop the things it has to grow to become smarter. "And for more on the benefits of squatting, see here to learn moreWhat do squats do for your body, says science.

This is especially important if you are new to exercise and you are dedicated to improving your diet. You need to "combine exercise and healthy food plan," saysMimi Secor, DNP, FNP-BC, FAANP, FAAN, a 66-year-old nurse practitioner and a bodybuilder who advised women on healthier life for more than 40 years. She advises you to have a plan and "the registration of all foods ingested is also very useful because we get older, the accuracy of the calories consumed in relation to calories spent becomes more critical," she says.

It accepts that, in terms of exercise, weight training is the best way to go. "Target weight formation The growing muscle mass, which can be useful for weight loss, because increased muscle mass increases metabolism," she says. "This can lead to higher metabolism and greater weight loss while consuming the same calories."

Whether you are a former fitness professional who can practice safely HIIT or make Olympic lifts, or you are new to exercise and you prefer to be skinny, all the experts would advise you to walk more every day - Whether you are "exercising" or just go to the grocery store. This is especially the case if you are more recent to exercise. "Exercise is an absolute necessity of health and longevity, but many customers come too sedentary or overweight to do something too tiring right away, so we will talk about nutrition and I start on a program walk, "Lorie Eber, CPT, coach, health coach and gerontologist, in his 60s, explained toPrevention. If you are interested in great ways to walk to become skinny, do not missThe 4 walkout sessions that will help you be skinny, explains the trainer top.

If your body is not up to bodybuilding, consider more aquatic forms of exercise because you move water, which offers a soft resistance, is a great way to work your muscles, strengthen strength and burning calories. "Towing in a swimming pool (walking or swimming) is an excellent cardio training, especially useful if you are overweight or if you have joint pain", Gary Calabrese, Pt, TPT, a physiotherapist at Cleveland Clinicnoted.

A new study published inAnnals of internal medicineNoted that making Tai Chi-Sanne Practice Martial Arts to move your body in a fluid and meditative way - is actually a great way to lose belly fat if you have more than 50 years. At the end of the study, those who exercised the course of the test and those who played Tai Chi experienced a loss of body fat around their size and lost weight overall. "Tai Chi is an effective approach to reduce [waist circumference] in adults with central obesity aged 50 or older," the study concluded.

In addition, research has shown that Tai Chi is ideal for improving balance, posture, mobility - all things that can help you fight arthritis - and can help promote stronger muscles (mainly in your legs). It is also known to be an effective way to handle stress. And for a greater advice to exercise, see theseSecret stuff to walk to exercise, according to experts on the move.