You May Be Older But You Don't Have To Feel That Way
Exercise can be a very important part of our lives. Because staying in shape is definitely a way to increase your lifespan. As we get older it's even more bored that we use resistance training to help us increase our muscle mass and bone density.
Most of us learned to exercise as children but we find it hard to do so as adults because of our busy lifestyle. But we need to find a space in our schedule to do so your life may depend on it.
The uses of free weights are not just for body builders anymore. As you get older especially after the age of 35 start to lose most laughs and in women they start to have bone loss. By exercising you are strengthening your muscles and bones according to the experts.
Here are five of the easiest exercises that can be done anywhere, even at home the office or on vacation and are truly effective.
1. The Butt Lift – you probably heard this before but it's an easy way for you to tone you rear end. Lay down with feet flat on the floor, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor.
2. Jumbo Squats – Squats work the rear end, hamstrings and quadriceps. Use a chair to get the proper form. Now stand with your feet shoulder width apart and firmly planted on the floor. Push your rear and back as if you're getting ready to sit down in the chair. Keep your tummy muscles tight and your back straight. Once you reach chair level stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.
3. Reverse Lunges – Lunges work the quadriceps muscles. These can be hard on your knees so take it easy at first. By using a reverse lunge it helps with the right muscle groups but takes the pressure off your knees. Stand with feet together and arms along your side. With one leg move it backwards until you are in a lunge position, then the front leg at a 90° angle and the back leg extended and kill you almost touch the floor. Hold for a count of two and return to the starting position.
4. Military Pushups – This is easy just go down on the floor on your belly push up from the floor such her chests is elevated but leave your knees on the floor. This will allow you to get an upper arm and back work out without putting pressure on your spine or your knees. Do five sets of 10 each and you are done.
5. Dreaded Crunch – As we get older we tend to lose tone in our midsection. You can work your abdominal muscles just about every other day and in doing so will build strength and muscle tone. There are a variety of different machines that you see on the television but easiest way to do a crunch is by lying on the floor in a sit up position place your fingers behind your head and start squeezing your about all muscles by lifting your upper body until your lower back is about to come off the floor. Hold for a count of five and return to the starting position. Do five sets of 10 each and you're done for the day.
These five simple exercises can be done just about anywhere and anytime. The best thing about exercise is it has an accumulative effect on your body and only takes about 30 minutes out of your busy schedule, so get started today.
