I love a good bit of research and I’m going to throw a few bits together here for you around the benefits of specific types of exercise, particularly midlifers (like me).
Obviously we’re big fans of moving your body more, but we also apply science, and love the fact that as we age, less is more.
Those long gruelling workouts are only going to increase the stress levels, trigger your cortisol and work against the results you’re looking for.
Once we hit our late 30s onwards it’s about short, intense, quality sessions with adequate recovery.
We all know that exercise is good for you, healthier heart, better lungs and over all cardiovascular health, lower fat levels, increased muscle (so higher metabolism), increased bone density, hormonal response, release of feel good endorphins… the list goes on.
But what’s optimal at midlife?
Turns out exactly what we do with our clients, and what we do ourselves (because we researched it, tried it and found what works, over and over again).
For High Intensity Interval Training (HIIT) a recent review of 32 studies, published in the International Journal of Obesity, found that 3 sessions (of no more than 30 minutes) a week looks to be the optimum for fat burning.
That takes care of your fat burning and cardiovascular fitness, and it’s super easy to fit into your day. To get even better results you can tweak your timing and fuelling (which is what we do on our programme).
For your muscle mass and bone density (both of which decrease with age) a study by the Journal of Bone and Mineral Research found that two resistance training sessions per week is enough to protect your bone density and muscle mass.
Not only that but another study by Penn State College of Medicine found that strength training twice a week for older adults reduced risk of death by a staggering 46 per cent!
There’s a caveat here, twice a week means hitting each muscle group twice a week. So you can either do a full body workout twice a week, or split your training by body part for more sessions that are shorter. Find what works for your lifestyle and remember recovery is also key, so the way you structure it matters.
Here’s the thing though…. 20 minutes on a HIIT three times a week, 30 to 45 minutes twice to four times a week for resistance training.
That’s no time at all, and the benefits are MASSIVE!
Please don’t wait until you’re already feeling like you’ve got a mountain to climb, don’t put it off to next week. We tend to all take our health for granted until we start to lose it… do something now.
It’s so easy to combine all the above into a time efficient, manageable programme, add in hacks from other research to turbo charge the results, and reap huge, huge benefits, that are easy to sustain.
This is what we do, what we love. If you’d like to know more, get in touch.
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