Good Lifestyle

As we haveTime and again ToETNT MIND + BODY, when you reach your 50s, 60 and beyond, it is important to mount your exercise and one of the best things you can possibly do to counter the inexorable loss of muscle mass and the mobility you live while aging is to kissStrength training. In addition, if you have moved your exercise in the morning, you can do wonders for your health, your mood, your productivity and even your life.

In addition to burning fat earlier - which leads to an "post-burning" effect that continues after your workout, you will lay the basics of a smarter day. According to a study published in theBritish newspaper of sports medicine, the morning exercise has also been demonstrated to improve the decision-making skills and the overall cognition of the rest of the day in the elderly, by this study published in theBritish newspaper of sports medicine.

WHAT EXERCISESshould you do? Well, you should try your hand to somehip bridges, some daily walks, squatsand other training exercises for strength. What exercises should you avoid? Continue reading to learn what they are and why-all those of the permission of the best physical fitness professionals. And if you need more motivation to exercise (at any time of the day!), Do not miss theseSecret tricks to convince you to exercise, say experts.

"The people of their older years may want to avoid running the first thing in the morning, especially if they are not always a runner," says Steve Stonehouse, a Certified Race Coach USATF and Director of Education forStride. "It does not mean that you can not train yourself to be runner, but you wake up and running on the roadway without a lot of prior prior experience or warming properly can have a lot of impact on your joints."

He advises those over 60 and over walking or taking a light jog. "EC doing on a treadmill can also help mitigate some of the impact of the race outdoors," he says. And for larger exercise tips, do not miss theSecret side effects of the weights raised for the first time, says science.

"High intensity intervals (HIIT) can be an excellent workout for many people, but when you have more than 60 years, it can create a lot of wear on your lap," says Caley Crawford, NASM-CPT , Director of Education forTownhouse. "Wear and tear on your knees are usually caused by the high-impact nature of the training, including many jumps and moves like burpés. In addition to this, HIIT training usually includes fast exercises, this Who can lead to poor people. Technical and useless wear. "

Instead, she advises you to find a cardio form that points out your heart rate in the same way, but without the impact. Examples of large cardio include elliptics, rowing machine, exercise bicycles and swimming. And for more surprising exercise tips, do not miss theUnexpected side effects of morning development, say experts.

"When working with customers who tend to be older, I'm trying to limit the number of floor exercises they do, especially early in the morning," says Jack Craig, CPT,Interior bodybuilding. "With age, the flexibility of the spine suffers, which means that a person may have trouble getting up on the ground. An extended duration on the ground can cause injury or problems of Sustainable health, it is preferable to avoid these types of exercises if the customer can not rise alone. "

He celibes the crunches as a great exercise of non-GO. Now, while there are so many better ways to work your core than to make crunches - for people of all ages, it's especially the case for the crowd over 60 years old. "I would limit how many abdominal cracks they do," he says. "This can also include floor pumps, mountain climbers and planks. This does not mean that seniors should not do ab exercises. In fact, they can make them a semi- position. High putting their forearms on a stool, sofa or bedside. In this way, they can use the raised surface to help them stay right. "

"For people aged 60 and over, there are many machine exercises that they should avoid," says Kate Meier, PT, a Level 1 Certified Level 1 coach, a CROSSFIT Level 1 certified coach, and A senior publisherGarage gym Reviews. "The elderly tend to gravitate to use more machines because they seem safer, but some of them may not be so useful as they think. As people age equilibrium become very Important to work and maintain. The use of machines removes the need to stabilize weight and it is stabilization that improves balance. "

If you use free weights, she says he will promote a better range of motion and stability. However, it celibes two machines like the worst delinquent.

The leg of the leg: "This machine will target the leg muscles and will allow you to lift a heavy load, but because of the sitting position, it puts the lumbar position in a flexed position and compromised whenever the knees come and When you push this position. Leave the lower bottom of the unprotected back. A safer alternative would be a squat box. "

Any abdominal machine seated: "These place the spine in dangerous positions and take the capacity of the body to uniformly distribute the load. The worst is the machine where the person is sitting, then twisted on their hips. Torque and shear forces put vertebrae can cause damage over time. For 60 years old and older core exercises are mainly body weight and involve stabilization. The boards and the Supermans are two great movements that are safe and will call the heart. "And for an exercise, you should do, make sure you are aware ofThe biggest weightlifting movement to lose weight, says science.