I can’t stress enough: taking the steps necessary to lead an active and healthy lifestyle So important. As you age, you lose muscle mass and your metabolism slows down, making it more difficult to stay in shape. Not following regular exercise and a healthy diet also increases the risk of heart disease, type 2 diabetes, and certain cancers. Establishing healthy habits at a young age and sticking to them is a smart idea. So, without delay, to lead an incredibly healthy lifestyle, we’re here to help you with the fitness part of the equation. I have put together a very productive routine.
Strength training and cardio will become your new best friends. However, you want to build and maintain as much muscle as possible, so strength training should be your main focus. Think of it as your “Fountain of Youth”.
When it comes to resistance training, compound movements covering basic basic patterns (squats, hinges, presses, pulls, lunges) are key. Exercising in these patterns is the most cost effective and will give you the results you are looking for.
It goes without saying that if you want to live an incredibly healthy lifestyle, incorporate this workout into your routine. Aim to do 3-4 sets of the following exercises. And next, don’t miss his 6 best exercises for strong, toned arms in 2022, says the trainer.
To begin the dumbbell goblet squat, hold one dumbbell vertically in front of your chest. Engage your core, push your hips back, and squat until your thighs are parallel to the floor. Halfway through she rises ¼ then back down, running through her heels and hips to stand up, flexing her quadriceps and glutes to finish. Do 3-4 sets of 10 repetitions.
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Begin this next exercise by lying on a flat bench with a dumbbell in each hand. Lift them straight up with your arms fully extended. Pull your shoulder blades down into the bench as you lower the weight toward your chest. Stretch your chest well on the bottom, then push the weights back up to the starting position and tighten your pecs and triceps on the top. Do 3-4 sets of 8-10 reps.
For this exercise, grab the seated row machine attachment and place your feet firmly on the footpads. Pull out the handles and straighten your legs completely. Keep your chest high and draw your elbows back toward your hips, squeezing your back and lats. Keep your arms fully straight and your shoulder blades well extended before performing another rep. He does 3-4 sets of 10-12 repetitions.
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To do this move, take a pair of dumbbells and place them in front of your body. Keep your chest high, your knees soft, and push your hips back as you drag the weight down your thighs. Once you have a good hamstring stretch, move your hips forward and tighten your glutes to finish. Do 3 to 4 sets of 10 to 12 reps.
Start with a dumbbell reverse lunge with a dumbbell in each hand and take a big step back with one leg. Firmly press your heels down and lower yourself until your back knee touches the ground. Finish by pushing your front leg back up and flexing your glutes. On one side he performs 3-4 sets of 10 repetitions before switching to the other side.
Tim Liu, CSCS
Tim Liu (CSCS) is an online fitness and nutrition coach based in Los Angeles.
