Studies have shown that regular exercise helps you lead a longer and healthier life.In fact, according to Harvard Health PublishingOverweight people may be able to live for another four years just by increasing their leisure activities. What if you tend to achieve and stick to a healthy weight while maintaining an active lifestyle? Well, they may extend their lifespan by more than 7 years. If you want to add years to your life, keep reading to learn more.
Studies show that the greatest benefit that can help you extend your longevity is extreme aerobic exercise. It is especially effective for people over 70 years old. Does this sound like a great plan for you? If so, please listen. Instead, eat this! We talked to Gary Gianetti, Fyt’s personal trainer. This is the country’s largest personal training service that makes fitness convenient and accessible to everyone under the guidance of a professional, face-to-face or virtual certified fitness professional. Janetti shares with us the absolute best aerobic exercise that will add to your life for years. Try them out and start a longer and healthier life than today. And next, check out the six best exercises for a strong, toned arm in 2022, trainers say.
According to Janetti, “Interval running is a great way to get many of the health benefits of aerobic exercise. Interval running is time efficient and allows you to continue to burn calories all day long. “
He suggests warming up before starting the interval. To do this, do a light jogging for 5-10 minutes. After the warm-up is complete, start these intervals with a 20 second run and then 40 seconds of jogging. The interval should be repeated 6 times.
“Once you get used to aerobic exercise, you can take on more challenges by increasing your running time (for example, 30 seconds of running and 30 seconds of jogging) or adding more tilt,” Gianetti said. increase. “This is a great way to pump the heart and allow oxygen to flow throughout the body.”
Related: Get rid of pot-bellied in their 50s with this 10-minute workout, trainers say
“Cycling is another great exercise that adds to the movement of the cardiovascular system. It has less impact, so it doesn’t have a very severe effect on the joints, but it still has a great effect,” Gianetti said. Tells.
Cycling is a low-impact workout, so you can also reduce your chances of getting injured. This is great news. Janetti recommends doing intervals on an exercise bike. Like interval running, he suggests running a low resistance warm-up for 10 minutes. Next, increase the resistance “so that the exercise level is 6 out of 10.” He pedals for 20 seconds and then reduces resistance for 40 seconds. Repeat this twice at 6 intervals and Gianetti will tell you.
Related: # 1 Weight Training Workout to Reverse Aging After 40, Trainer Says
So many excellent cardiovascular benefits are achieved from swimming. Janetti recommends swimming for those who have access to the pool.
“Because this is a form that is less affected by aerobic exercise, the joints will be grateful later! Plus, it’s very versatile because there are plenty of strokes to choose from to solve different muscle groups,” he said. I will explain. It’s one of the best ways to do aerobic exercise while keeping your whole body in good condition. “
He suggests starting this underwater workout with the strokes that you feel most comfortable with. Then start swimming for a total of 15 minutes from the edge of the pool to the other side. As you get used to the water, it’s a good idea to switch strokes to increase your swimming time.
Hiking is another form of physical activity that offers some very nice cardiovascular benefits. Being outdoors also gives you fresh air!
According to Janetti, “Indoor aerobic exercise can sometimes feel stagnant, so incorporating outdoor hiking as much as possible is a great way to reinvigorate your aerobic habits. He recommends a quick, moderate hike on your days off during strength training days. He can start hiking on flat ground for at least 30 minutes. Once you get used to exercising, add more hills and more time to add challenges to your hike.
Professional tips from Janetti? “Instruct clients to do aerobic exercise for at least 30-45 minutes a day. A good tool to use to ensure proper intensity is the talk test.” He also said. “Exercise levels are about 6 out of 10, which is a good way to measure it by being able to say short phrases while doing aerobic exercise.”
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Alexa Merald
Alexa is Eat This, Not That! Mind + Body Deputy Editor-in-Chief, oversees M + B channels and provides readers with engaging fitness, wellness and self-care topics.read more
