HIIT exercises are designed to rev up your metabolism so that even hours after your workout your body is performing like a calorie burning machine. Building and maintaining strong muscles helps in all walks of life and is something everyone over the age of 50 should consider as part of a well-balanced fitness routine. HIIT Workout # 3: Dumbbell Circuit. Lean muscle is crucial for living an active lifestyle and keeping fit and healthy. HIIT isn’t for everyone, so talk to your doctor before starting any new exercise regime, particularly if you have any long-term conditions or injuries. Thus, as you get older it becomes easier to lose your figure without the proper exercise. 5 minutes of light jogging in place to cool down. Again, this workout shouldn’t take too long to do! As you might have guessed it involves high intensity sprinting followed by low intensity walking. eval(ez_write_tag([[336,280],'simplefitnessproject_com-leader-2','ezslot_12',120,'0','0'])); It is important to keep your thighs parallel to the ground when you squat down during your squat jumps. You would be amazed at how much easier it will be to do the workout routine the fourth time over. ( 1 ) After the age of 50 muscular power starts to decline, more rapidly than strength qualities, making it an important factor to focus on during training. FREE daily workout classes, recipes, community discussions, exercise tutorials, reward points and more... HIIT workouts can include pretty much any exercises you like. Thus, as you get older it becomes easier to lose your figure without the proper exercise.eval(ez_write_tag([[250,250],'simplefitnessproject_com-box-4','ezslot_6',111,'0','0'])); HIIT training, however, is super effective for countering the deterioration of your body’s functionality as you get older. 30 seconds of jumping jacks to get warmed up, 5-10 pull-ups in a row (depending on your fitness level), 30 seconds of light jogging in place to warm down. HIIT exercises can be performed with or without weights, similar to Tabata workouts. To focus on really developing your leg muscles, step as deep as you can into those lunges. This dumbbell workout from All Out Studio's High Power HIIT program by trainer Gerren Liles will help you to sculpt your chest, arms, and back while ramping up the pace. A 20-Minute Beginner HIIT Workout for People Over 50 | Livestrong.com Not partaking in exercise in your middle age years also can quickly lead to a poorer quality of life. Karie Lynn Frost What to Know Before You Color Your Gray . This particular workout is a bit lighter than Wednesday’s workout. Exercise is also critical for preventing common ailments that come with old age. It involves intervals of high intensity sprinting followed by low intensity walking. By signing up, I agree to receiving emails from fitness drum (unsubscribe any time). If you are currently overweight and want to slim down, this workout would be recommended. The second workout is also ideal for leaning down, however, it involves more bodyweight strength exercises. Without exercise, your figure will become frail and gaunt at a much faster pace as well which only makes you look older. 5 minutes of light jogging in place to warm up the muscles. Living a sedentary lifestyle without much activity often leads the body to become completely out of shape. However, I would recommend you try your best to go through 3 weeks in a row with either program. One of the biggest incentives to exercise for middle age individuals is that not doing so accelerates aging. My age is 75 years old. Exercise is important. Just as you might have thought, this workout involves a good amount of pulling and pushing exercises. Because HIIT workouts are so effective in increasing the metabolism, they are of the most effective workouts for burning fat. For a little bit of added intensity, you can also turn the 20 squats in step 2 into jump squats to really put your quads and glutes to work. For instance, heart disease, arthritis, and depression are all common sicknesses of old age that can be prevented by maintaining a healthy lifestyle. Many studies have proven the effectiveness of HIIT workouts for over 50s. This way, the workouts allow you to tone up your body and develop strength. HIIT Sprints & Adults Over-50: The Minimum-Effective Dose As you get older, it’s more difficult to maintain lean muscle mass. Let your body go down slow and then explode back to your starting position while keeping the stress on the quad of the front leg. Try this HIIT workout from Shred415 trainers to kickstart a whole new healthy lifestyle after 50. For this workout let’s keep it simple. Living a sedentary lifestyle without much activity often leads the body to become completely out of shape.eval(ez_write_tag([[580,400],'simplefitnessproject_com-medrectangle-3','ezslot_17',107,'0','0'])); As your metabolism naturally begins to slow down as you get older, without any exercise it becomes more difficult for your body to stay lean. If joint issues make you nervous about intense exercising — not to worry. As we age, maintaining lean muscle becomes harder. This routine is ideal for anyone who is already somewhat slimmed down and would like to develop some definition in their body. This slow down in the body is responsible for fat development since your body loses some of its ability to burn calories efficiently. You might feel silly trying to shadow box but do your best to focus on throwing consistent, powerful punches one by one. As your body naturally loses its robust and youthful functionality in its later years, exercise is critical to keeping your body agile and limber. Let us know if you liked the post. As well as the health benefits (muscle growth, improved memory, better lung capacity, better blood glucose control, to name but a few), HIIT workouts are also very quick and convenient, making them perfect for busy professionals and over 50s who may not have the time to go to the gym for hours a day. In addition, I would also recommend using a timer for these workouts. These workouts are fantastic for improving agility, strength and burning fat. You should always seek medical advice from a health/fitness professional before starting any new fitness program. Living a sedentary lifestyle can lead to stiffness of joints and limited mobility. I do this for 45 minutes that includes a 5 minute cool down period. Almost all exercise is beneficial as you get older, however, some exercises are better than others as you get up in years. Often times you don’t even need a gym membership either to get the most out of these workouts. When it comes to exercising, it's never too late to start! They are killer routines for burning off fat build up that is ever so common among middle-aged individuals. and we'll send you great articles like this every week. If you try just counting in your head or guessing how much time has passed while you were doing your exercise, you won’t be able to exercise effectively the way you are supposed to. This routine is ideal for anyone who is already somewhat slimmed down and would like to develop some definition in their body. Exercise over 50 years of age is critical for many different reasons. One of the biggest incentives to exercise for middle age individuals is that not doing so accelerates aging. For help creating your own HIIT workout, try to include some of the exercises below. As you get older the change in the body most responsible for out of shape figure is largely a slowing metabolism. eval(ez_write_tag([[250,250],'simplefitnessproject_com-large-leaderboard-2','ezslot_9',113,'0','0']));eval(ez_write_tag([[250,250],'simplefitnessproject_com-large-leaderboard-2','ezslot_10',113,'0','1'])); This workout is short and simple. 4. In fact, it may be one of the best low-impact activities which can be modified for high-intensity interval training. This gets me over 2 miles during my workout. The focus is that they are performed at a high intensity. The workout is simple but depending on your fitness level, you may want to take it easy your first few times. These workouts come in many different varieties. Sign up to the tribe newsletter and get instant access to the fitness resource bundle, including a low impact strength workout, food diary, at home flexibility challenge, workout calendar and more... Sign up to the tribe newsletter and get exclusive access to premium content (including workouts, e-books and resources). When doing the pushup be sure to keep your body rigid and your form strict. The point of interval training is to be disciplined in your intervals. Many studies have proven the effectiveness of HIIT workouts for over 50s. This gradual movement keeps the quads and glutes engaged throughout the exercise. Muscle is not only a crucial factor in physical performance but also a key marker of healthy ageing. This workout is a short and simple way to work out your core and get some cardio in.