Good Lifestyle

It's a sad truth that the gym can be a intimidating place, especially as you get older and you may feel physically lower than young gymingpers. It is an even more sad truth that it is a great reason why many seniors aged 50, 60 years old and beyond do not hit the gym at all. According to a study published in the newspaperClinical medicine and research"Intimidation / embarrassment" ranked up to a large part of the reasons why aging participants do not engage more physical activity, although it is fully aware of the importance of exercising.

"Some have been discouraged by the competitive atmosphere of gymnasiums and group activities," observes the study. In the business group's activities, older participants feared not to be able to keep a comfortable pace or potentially slow down the group. "

Now, as a member of the card of a gym knows it too well, the most intimidating place of any gym is the free weight area, where you will find the guys buffs lifting heavyweights, trying to Hitting their PRS, and tracks on the iron bars between sets with some wild intensity. But according to a fast-growing research corpus, it is exactly the area of ​​the gymnasium where the elderly must spend more time - if not everyone.

"At the level of the population, about 60% [of all exercisers] doing no force training", Jason Bennie, Exercise Epidemiologist at the University of South Queensland in Australia, recently explained in the United KingdomTelegraph. "This is almost doubled those who do not do any aerobic exercise."

If you read the latest science and listen to the best fitness benefits, you'll know it's time to ban the stereotype that weightlifting is exclusively for bodybuilders once and for all. Like Melina Jampolis, MD,recently explained we atETNT MIND + BODYFor 80 years, many people have been expected to have lost about 30% of their muscle mass. The best way to counter that? It is to engage in a targeted force training regime. In reality,Pam Sherman, a coach and a 54-year-old health coach,tell us Whether everyone else than 50 years old should be a force training of at least three to four days a week and the hierarchy of lifting weights on doing cardio exercises stable such as running. "When you try to get in shape and stay skinny, lift weights is your best bet!," She says.

"The formation of force, once considered an additional optional, should be considered as at least as important as aerobic exercise," writtenTelegraph. We could not be more agree. For even more reasons why you should earn more time for weight lifting, read them because we have listed them here. (Bonus: We also included some excellent workouts that you can do.) So read it, and for more new exercises, you can use the beginning of the more.The morning exercises, you should not jump after 60 years, says science.

On aNew eye opening study published in the June issue ofPlum medicine This was based on more than 12,000 people aged 18 to 89, people who shed weight at least twice a week were at a risk of 20 to 30% to become obese later. "Crawling up to one or two hours a week was even more effective, reducing the risk of obesity from 30 to 40%," observesTelegraph. "Other bonus effects include the reduction of cholesterol, inflammation and blood pressure and a reduced risk of diabetes and cardiac disease."

According to a study published inThe newspaper ofExtensionAlthough poor body image "either often reported among younger women, research suggests that perceptions of body image can also be low in older women." A solution that older women have improved their "self-esteem, their quality of life, their physical and emotional well-being, their social competence" and lowered their risk of depression and its anxiety? You guess it: force drive. "Collectively, [search available] indicates that the formation of force can improve the body image in aging women," said researchers. And for some exercises to avoid, do not miss this list ofThe worst exercises you can do after 60.

This is whatValerie Hurst, 61, a certified FAI trainer and certified certified brain health trainer,ExplainFor us: "Many individuals [at the end of the Middle Ages] forget to lift weights - or think they can not build muscles as they get older - but it's just not true. Through training Force 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. "

It is a dark fact of life that little equilibrium and stability is a major sign of physical decline. (For more on that, read it onThe unique exercise trick that can add years to your life, says doctor.) The best way to get a better balance and continue to lead a healthy and active life consists of engaging in force exercises, including compound movements such as squats targeting major muscle groups.

Are you too intimidated to hit the weight room? Here are some great strength training routines that you can try now many others that you can easily do at home.

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