Weight gain for the 40+ crowd combined with an overly scheduled day can be a frustrating catch 22. You know you should work out, but when is that supposed to happen? It turns out that if you have 2 hours a week, even if it’s spread out over three or four separate blocks of time, you can reap the benefits of a regular workout, including more energy, better sleep, more strength, and maybe even some exercise. weightloss.
Always check with your doctor before starting an exercise routine.
Begin each workout by climbing stairs for 5 minutes. If you don’t have stairs at home, you can buy an inexpensive step at most discount stores. As you get into better shape or if you’re pretty well now, increase the intensity by running up and down the stairs faster or skipping a step on the way up.
This workout turns cardio training into resistance training. After each 30-second resistance exercise, you’ll immediately switch to 15 seconds of jumping jacks, then move directly into the next resistance movement. Do three or four sets, depending on how much time you have. When you’re done, you’ll have completed your endurance and cardio. You should only rest between complete circuits. One important note, don’t do the jumping jacks if you have joint problems, instead just swing your legs and arms without the high impact jumping. The important thing is to keep the blood pumping!
You’ll notice that each resistance exercise is repeated for a specific 30-second period of time instead of a specific number of repetitions. Just do the exercise as many times as you can within the 30 second limit. For dumbbell exercises, use this general rule of thumb to ensure you’re using the correct amount of weight: If you can do 10-15 reps, your weight is correct. If you can’t do at least 10 reps, switch to a lighter weight. If you can do more than 15 reps, switch to a heavier weight.
Poor form can cause injury so check the website for correct and proper form.
Warm up by walking up the stairs for 5 minutes. Do each exercise for 30 seconds and 15 seconds of jumping jacks between each exercise. The exercise is as follows; squats, push-ups, dumb bell rows, planks, bird dogs, and dips. You can stay long enough to catch your breath.
As you get stronger you can switch things up by adding weight or more difficult cardio and if you need any further clarification don’t hesitate to ask.