Good Lifestyle

There are no things that get older - as you get older, it gradually becomes more difficult to run the six miles you have used every morning. Your strength, your balance and your mobilityNatural decrease with ageand it's more difficult for many people to stay strong andmanage your weight.

"As you get older] a constant increase in fatty mass and changes in body composition, as well as an increase in insulin resistance," saysLeada Malek, PT, DPT, CSCS. "There are also changes in bone density, articular stiffness and sometimes posture, and all these factors can contribute to metabolism and muscle mass changes after 60 years," she adds.

Moreover, as you are age, you often see a reduction inmetabolic rate because of the loss of muscle mass. "Your body makeup also starts changing where once the muscle turns once in bold since you usually stop using your muscles and no longer need to keep them," says Caley Crawford, NASM -CPT, coach and director of education forTownhouse. These factors make it more difficult to lose unwanted weight and maintain a lean body after 60 years, she says.

Because of these changes, people often feel weaker and less mobile. "This can lead to less motivation to exercise or pursue usual activity routines, but many people do not realize that they can still build muscles despite these changes," says Malek.

Fortunately, you can fight these problems with some exercises (really!). Here are some secret tips to strengthen strength and get a lean body after 60 years, as well as improving fitness and health. And for more fitness tips, do not miss:More than 60 years? Here are the best ABS exercises that you can possibly do, says trainer.

It is important to be able to move comfortably like things such as joint rigidity and control of sensorimotor (AKA your brain and your bodyability to react quickly to events as they occur in real time) Assign your mobility as you get older. "Squats, Steps UPS, equilibrium exercises, even farmers' exploits are perfect for strengthening and improving postural control," says Malek.

These exercises are dynamic andReduce the risk of falls, which can be higher when you are 60 years old and over. And they imitate worldly activities like climbing up and down the stairs and sitting on a chair and get up, for example. Basically, these are exercises that support your daily activities - essential to maintain independence and better quality of life. For more ideas, see:A secret fitness trick that can add years to your life, says the coach top.

Yes, the formation of force is important to get a lean body after 60 years. "Bone density improves by the formation of resistance andYou build muscles, which is necessary as you get older, "says Malek. You want to put enough stress on your body to create a change, but you do not want to do it too much and hurt your joints, which are more fragile at this age.

"The training at higher intensities gives more important effects than lower / moderate intensities," says Malek. "Aim 1-3 sets of 10 to 15 repetitions to a weight that is difficult, but does not lead to a total failure to avoid joint stress," she suggests. Working with a coach or a personal trainer can also help you offer advice and protection. For more advice, be sure to read:More than 60 years? Here are 5 of the best exercises you can do.

IncorporateComplete body strengthening routineIn your exercises, which will improve global mobility and common health. "Target the main muscles of the back to pull and push movements with the upper ends and incorporate multi-articulated movements such as squats, calf increases or leg presses," says Malek. These movements encourage work. Functional and can help with daily movement like moving around the house or pickling groceries at the store.

These types of complete body movements are composed, which means they incorporate several large muscle groups at a time to build muscle calories and burns faster. "Squats and body weight lungs give you more control over your body and you are stronger, you can add weight," says Crawford. When you build your strength of the compound exercises, you will also increase your bone mass, which will help prevent extra injuries and pain.

Treat work sessions such as working meetings and marking them on the calendar. You must be consistent to see the results by toning, because it is naturally more difficult to define muscle mass and maintain this endurance when you are older.

"Aim for two to four [workouts] per week," says Malek, where you integrate both cardio for better heart health and to prevent weight gain, as well as weights to really reinforce the muscles. You want ideas for what to try? To verifyMore than 60 years? Here are some of the best cardio exercises for you, says trainer.

"Whether you are new to exercise or do it for years,regular walks Will be served their benefits to your toning goals, "says Crawford. You burn additional calories from the movement and engage the muscle you would not be activated while sitting.

Just be mobile, walk more outside or around the house or office, will be added andhelp you to be skinny In a way that puts less pressure on the joints (which is particularly great for those who are 60 years old and over).

"The march helps burn fat and build your muscles, but if you are someone who fights with severe joint pain, it may not be the best option for you," says Crawford. It would be better to limit the frequency to which you walk and slowly increase the distance when you are stronger or you find another cardio-cardio form. Try to swim, for example, that does not put pressure on the joints. And do not missThe sign # 1 you must walk more, say experts.