Anti-aging products and regimens are the rage right now in the health, wellness and fitness fields. You’ve probably seen everything from A permanent skin care routine and serums for Supplements And new workouts are popping up on social media that claim to keep you young. With so many items on the market and tips available, you are interested in what will actually get the job done. Taking care of your skin and consuming the right vitamins and minerals can help turn back the clock, but you also need to stay physically active. So we have compiled the most effective strength exercises To reverse aging after 60.
The type of exercise you do is important. Those 60 and over should prioritize strength training above all else. Not only do you lose bone density as you age, you lose bone density as well lose muscle mass. Lean muscle is basically the fountain of your youth, as it keeps you fit and healthy throughout your life. Choosing mostly compound movements will help you build leaner muscle mass.
Without further ado, here are the most effective strength exercises to reverse aging after 60. Aim for 3 to 4 sets of the following exercises. And then, check out The coach says the 6 best exercises for strong and tight arms in 2022.
In this exercise, you will stand in front of a bell with your feet off the weight. Push your hips back and sit low enough to grab the bell. Make sure your shoulders are in line with the handle and your torso is straight. Keeping your core tight and your shoulders down, pick up the bell by pressing into your heels and hips. Stand erect, flexing your butt muscles at the top of the movement. Reverse the movement to put the weight down before performing another repetition. Complete 3 to 4 sets of 10 reps.
Hold the pull-up bar so that your palms are facing away from you, outside your shoulders. Bend back slightly, pull the bar down toward the sternum with your elbows, squeezing the back muscles at the bottom of the movement. Resist on the way up, maintaining tension in the back muscles. Get a good stretch at the top by allowing your shoulder blades to pop out before performing another exercise. Complete 3 to 4 sets of 10 to 12 reps.
Begin this movement by lying on an inclined bench with a dumbbell in each hand. Lift them straight above you with your arms fully extended. Pull your shoulder blades back and down into the bench as you lower the weights toward your chest. Get a good chest stretch at the bottom, then press the weights back to the starting position, squeezing your upper chest muscles and triceps at the top. Do 3 to 4 sets of 10 to 12 reps.
Hold the attachment on the rowing machine seated, and rest your feet firmly on the foot pad. Pull the handle out, then fully extend your legs. Keeping your chest long and pushing your elbows back toward your hips, press your back and glutes firmly to the end. Fully straighten your arms, and get a good stretch in your shoulder blades before performing another exercise. Complete 3 to 4 sets of 10 to 12 reps.
Take a split position with one foot forward and one foot back. Lower yourself until your back knee touches the ground, then push yourself using your front foot. Perform all repetitions on one leg before switching to the other. Complete 3 to 4 sets of 10 reps per leg.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more