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6 Fitness Tips to Help Us Older People Shed the Pounds

6 Fitness Tips to Help Us Older People Shed The Pounds

by Lisa Angeles

sport, fitness, workout
People often become less fit as they age. This is due to all of life's little pressures. If you are ready to get back on track with your fitness, these tips can help you to get back into shape. They can get your body back to the way you would like it to be. Older folks can sometimes have difficulty staying fit due to their lack of focus. Many times, fitness goals will play second fiddle to other aspects of life, like work and family. If this sounds like you, use the fitness tips below to get back into shape. You may even find yourself with the body you had last time you were a slim and trim teen.

1. You should never jump into your workout without warming up first. 

Your warm up should feature ten minutes of low intensity activity. This will allow your body to get the blood flowing and raising your core temperature, which will allow you to get a more effective workout. Calisthenics, walking and jogging are good ways to do this. Be sure to do stretches and warm-ups before beginning your workout. Ten minutes of low intensity stretches or cardio will loosen up your muscles and get you ready for the workout ahead. Doing this allows your muscles to increase blood flow and raise their temperature, which helps stretch them out and lubricate your joints. You may enjoy walking, jogging, or even a calisthenics routine.

2. Stay committed.

Stay committed to performing the exercises you like least. Even if you do not like them and have some worries about not being able to complete them, give them a second chance or third chance, and keep working at them. You will eventually enjoy them if you keep working at them and realize that you can succeed. Be determined to tackle those exercises you enjoy the least. Chances are you may not like a particular exercise because it is hard or you aren't sure how to perform it. Persevere and in time you are likely to find them far more enjoyable.

3. Build muscle. 

Use light weights to help you build up your muscle strength. The force your muscles are subjected to will equal that of heavier weights. The only difference is that your pace will be reduced. This technique works especially well when bench pressing. Work through eight sets with 12 repetitions each, using 40 percent to 60 percent of the weight you normally lift, and push the weights up diligently. Try to rest at least half a minute between sets. Using light weights, you can build more strength and endurance. The muscles apply the same amount of force as they do when working with heavy weights, however, they move slower with the greater weight. Using lighter weights is excellent for bench-press exercises. Pick weights that are about half as heavy as the ones you normally lift, and shoot for eight to ten sets of about twelve repetitions each. Be sure to give yourself a thirty second rest in between every set.

4. Increase intensity.

As you strive to meet your fitness goals, you should increase the intensity of your workouts to complete them 10 percent more quickly than your previous time. If you concentrate on working out at an intense pace for a short duration of time, you will be forcing your muscles to work even harder. This will also let you work out harder and improve your efficiency. Even reducing the time you work out by ten percent can make your workout better. As you work toward your fitness goals, try to reduce your workout time by 10 percent while still completing the same amount of exercises. Putting more intensity into your workouts keeps your mind and body challenged. You can increase your endurance by working out intensely for a small amount of time. Try shortening exercise times by trying to finish an exercise faster than your previous time. For example, if you work your legs for an hour, next time try to do the same amount in 54 minutes.

5. Focus on your dominant hand to bench.

Focus intently on your dominant hand as you are benching. Studies have shown that this simple tip makes it easier for you to increase the weight you are benching. This theory may be based on the fact that you are naturally stronger on your dominant side. So, by looking at it, you can bench press more weight. Look at the hand you use the most, the dominant one, when you're benching. Studies have shown that focusing on your dominant hand may actually increase your strength while bench pressing. This could be due to the fact that your dominant hand is stronger, and when you stare at it, you help keep it balanced.

6. Slow down.

To speed up the fitness process, slow down. In other words, you should lift weights more slowly. Instead of doing the lift rapidly, allow yourself ten seconds to execute the move. You should do this for about six weeks, and you'll start to see results. The slower you work your muscles, the better, when it comes to improving fitness. Slow down during the contractions of weight training. You will see improvements more quickly by taking ten seconds per repetition, rather than just a few seconds. Try this method for a month and a half and you are sure to start witnessing benefits from it.

If you follow this advice you will be back in shape in no time. Time, persistence and hard work is all that is required. These are good traits to have, not only for exercise, but for your daily life as well. Surely you have enjoyed success in other aspects of your life such as in your career or even your relationships. Remember that these tasks at one point seemed insurmountable as well, so have hope for what you want to accomplish for your physical fitness. The only way to reach your goals is to take that first step and keep on going forward in your journey. Get back into shape with these simple tips. The key ingredients are commitment, effort, and above all perseverance. Keep these in mind when dealing with other aspects of life as well. If you are an employee of the year and mother of the year, you can also be athlete of the year. If you desire to be fit, make the effort and fulfill your dream!

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