The new revised second edition is based on the latest research that clearly shows that physical activity brings more health benefits than previously identified.
Activity Guidelines: What You Should Do
There are several activity recommended guidelines.
For seniors, strength based circuit training helps you lose more fat while still building muscle. It is excellent for both cardio and strength improvements. It also focuses on the entire body in a single workout, thereby maximizing calorie burn and improving movement function.
High Intensity Interval Training [HIIT]
High intensity interval training is a form of exercise that combines intense training combined with brief rest periods.
The American College of Sports Medicine says this workout routine burns between 6-15 percent more calories compared to other training methods. For seniors, it’s recommended for 2 times a week. For other age groups, 4 times a week is optimal.
Sessions last for approximately for 20-30 minutes at a time, or you can end them sooner if you’re feeling tired.
Activity Guidelines: Boot Camp Exercise
Boot camp workouts combine intense aerobic exercise with muscle building and resistance exercises. The goal is to improve flexibility and coordination. This is very important to seniors who may be suffering arthritis and other joint problems.
Daily boot camp training burns fat, increases weight loss, and builds muscle.
Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India.
It burns calories and tone muscles. In addition, it also gives you a total mind-body workout that combines strengthening and stretching poses. The deep breathing and meditation exercises reduces stress and elevates mood.
It improves flexibility, strength, and is low impact.
It provides several benefits. Flexibility improves as your muscles strengthen and your range of motion improves. It takes a lot of strength to hold your body in a balanced pose. Regular practice will strengthen the muscles of your arms, back, legs, and core.
Yoga is low-impact. It will give you a full-body workout without putting any pressure on your joints, and is therefore great for seniors.