HIIT workouts put more wear on your body and may cause your body to wear down faster without proper rest in between. Rest around two days between your HIIT routines to allow your body time to recover.
As you age, you lose muscle mass. This is a problem because it can lead to a higher risk of falls. Losing muscle mass also slows your metabolism and weakens the skeleton. This means you should include muscle strength training into your workouts. You should include two and a half hours of moderate aerobic, cardio activity every week along with at least three days of strength training. [3] X Research source
To stay healthy and avoid potential complications from high-impact exercise, limit exercises such as running, jogging, or jumping rope. Another option is to mix it up. For example, you can do two days of a low-impact workout, such as cycling, followed by two days of brisk walking workouts, and then finish your week with a high-impact workout, such as jogging. [5] X Research source
For example, you can use elastic resistance bands instead of a machine to do latissimus dorsi pulldowns. Or, you can use dumbbells to do shoulder presses. Always follow your doctor’s instructions for exercises and other movement guidelines following a shoulder injury or surgery.
abdominal exercises with lots of spine flexion, such as sit-ups. twisting motions, such as swinging a golf club. bending motions, such as a dead lift. explosive or high impact movements, such as jumping up onto platforms.
You should strength train three to four times a week, skipping days in between for muscle recovery. Even just 15 to 20 minutes a day can give you increased health benefits. Make sure to include free weights into your strength training workout. Don’t just use machines because that doesn’t work as many muscles as you do when using free weights. Alternating, or using just free weights when you are more advanced, can help build more muscle. [9] X Research source You may also want to avoid machines that force your arms or legs to move in a fixed path because these machines are more likely to cause an injury.
You should strength train three to four times a week, skipping days in between for muscle recovery. Even just 15 to 20 minutes a day can give you increased health benefits. Make sure to include free weights into your strength training workout. Don’t just use machines because that doesn’t work as many muscles as you do when using free weights. Alternating, or using just free weights when you are more advanced, can help build more muscle. [9] X Research source You may also want to avoid machines that force your arms or legs to move in a fixed path because these machines are more likely to cause an injury.
Try a single leg extension. Get on your back and bend your knees. Place your hands behind your head. As you exhale, pull your belly button towards your spine as you pull your knee to your chest and extend your other leg until it is at about a 45-degree angle. Make sure your lower back remains touching the floor. Do five to 10 reps with each leg. Perform these exercises two to three days a week. You can do them more often if you desire. However, keep in mind that all types of sit-ups place pressure on your back, so you may want to skip the exercise if you have back problems. Sit-ups are also not recommended for older adults. [11] X Research source
You can learn how to do yoga at home through books or videos. You can also take yoga classes at your gym, or you can join a yoga studio. Try adding two to three yoga sessions to your workout routine each week. Make sure that you listen to your common sense when you take a yoga class. For example, if the instructor suggests a head stand, and you do not feel ready to do one, then don’t. Ask what alternative exercises you can try for your skill level. Remember that building flexibility takes time, so try to be patient and practice yoga in a way that feels safe to you.
You should schedule 20 minutes two or three times each week for flexibility and balance. You can do a routine like yoga or pilates, or you can work on specific flexibility and balance exercises. [13] X Research source
Choose a weight that you can safely control and lift. You should try to do six to eight reps with the weight because this will cause less wear and tear on your joints. The last few reps should be a bit difficult, but not impossible or unsafe.
If you are still sore, tired, and feel achy, you should rest another day before working out again. Remember to leave at least one day per week for rest.
Failure to warm up can lead to injury to cold or unprepared muscles. Skipping the warm up might also cause your body’s recovery process to slow down. You should do five to 10 minutes of light cardio or lifting to warm up before each workout.
