Please include them in your
routine as soon as possible for the best results.
Trying to lose weight, build muscle, and reshape your body is one
of the most challenging aspects of aging. It will be more difficult if you
didn't live an active, healthy lifestyle when you were younger, especially
since we lose 3 to 5% muscle mass every ten years after age 30. This makes it
crucial for you to begin strength training, as muscle gain and maintenance are
essential for getting older and changing your physique.
Cardio is essential for heart health and is part of an active
lifestyle, but resistance training is needed to reshape your body. If you're
over 60 and already strength training days, there are two trainer-approved
tactics you can add to your routine to help you remodel your body. Read on to
find out more.
Trick #1: Superset a Compound Move with an Isolation
It's important to remember that your training should change
slightly to reflect your age as you become older. When you're 60 or old, it's
more important than ever to look after your joints. Working in higher rep
ranges and choosing exercises that are joint-friendly and provide good muscle
tension are examples of this.
Mixing a compound movement with an isolated exercise that targets
the same muscles is a great way to make your muscles work harder. A few
examples are given below.
Dumbbell Shoulder Press
Place the dumbbells next to your shoulders, palms facing each
other, to begin this exercise. Press the dumbbells up, flexing your shoulders
and triceps at the top while keeping your core tight and glutes squeezed.
Before doing another rep, bring the weight back under control. Do three sets of
ten reps.
Dumbbell Lateral Raise
Grab a pair of dumbbells and stand tall with your chest extended
and your head tilted back slightly. Begin by elevating both dumbbells out to
your side, just to the point where your arms are parallel to the ground. At the
top, flex the sides of your shoulders, then slowly drop the weight. Maintain
stable strain in your shoulders as you lower the dumbbells. Perform three sets
of 12 to 15 reps.
Trick #2: Add Partials at the End of the Set
Additional partial reps after your set to make your body work
harder to burn more calories and build more muscle is another way to make your
body work harder to burn more calories and build more muscle. Once you've done
all of the specified reps in your workout, return to the bottom of the action
and perform a few reps of tiny pulses up and down. This will cause your muscles
to burn, your heart rate to rise, and you to burn some extra calories! Two
examples are given below.
Goblet Squat
Begin by pressing a dumbbell on your chest. Push your hips back
and squat down until your quads are parallel to the ground, keeping your chest
up and core tight. To stand back up, drive into your heels and hips, flexing
your quads and glutes to finish. Come back down to the bottom and do five
partial reps once you've finished ten reps. Three sets of 10 reps + 5 partials
should be completed.
Seated Row
Place your feet firmly on the footpad of a seated row machine and
grab the attachment. Pull out the handle, then fully straighten your legs.
Drive your elbows back towards your hips while keeping your chest tall and
squeezing your back and lats hard to finish. Perform another rep after
completely straightening your arms and getting a good stretch in your shoulder blades.
On your last rep, come back just ¼ of the way, and perform five shoulder blade squeezes to finish. Do three sets of 10 reps + 5 partials.