OVER 40 TRAINING:
Over 40 Training Programs don’t need to be complicated. They just have to be designed smart.
One of the first rules of ‘over 40 training’ is to remain injury free since we don’t recover like in our 20’s and 30’s. So we must train smart! Secondly, you want to incorporate a lot of variety into your workout program. Changing exercises and the exercise order, combinations of movements, repetition ranges and types of sets (super or triple sets).
Next, you want to focus more time in the accumulation phase (muscle growth) of training and increasing more time under tension for your muscles. Besides adding reps, you can adjust the tempo of the movement (slower, paused-reps) creating a different muscle-building stimulus. Also, focusing on quality by limiting amount of exercises and by creating workouts dedicated to push, pull and legs. This is an excellent way to change the focus and keep the muscles firing.
Another rule to live by is warming up and stretching. Just 10-15 minutes a day will keep you healthy as you age. Lastly, keeping your program enjoyable inside and outside of the gym is very important. Staying active outside of the workouts, is often overlooked. A daily walk or hike can offer amazing dividends. So find something you enjoy, a sport, a bike ride, or a hike with others that will keep you active for decades.
BENEFITS OF STRENGTH TRAINING
- Boost your metabolic rate
- Improve physical function
- Prevent/manage Type II diabetes
- Improve cardiovascular health
- Reduce blood pressure
- Improve blood lipids
- Help manage chronic pain
- Increase bone density
- Enhances mental health
- Reverse aging factors
HIIT is a training technique that you go all out, 100% effort through quick, intense bursts of exercise, followed by short lower intensity or rest periods. You will get you heart rate up fast, keep it up while burning more fat in less time. An added benefit is the post-workout, after-burn effect you will experience, meaning you continue to burn calories after your workout is over for a longer period of time. HIIT workouts are scale-able to any fitness level and can be modified to the participants abilities. At ‘Over 40 Fitness San Diego’ we incorporate HIIT techniques into our group workouts, coupled with other multi-joint, functional, compound movements. Since HIIT should not be longer than 30-minutes, we balance the remaining 30-minutes with mid to lower intensity routines. Here are some of the benefits of this training style.
BENEFITS OF HIIT TRAINING
- Reduce body fat faster
- Boost your metabolic rate
- Faster caloric burn in shorter time
- Continuation of burning after the workout
- Preservation of muscle
- Boosting aerobic fitness and capacity
- Increased insulin sensitivity
- Increased lean muscle mass
- Muscular strength improvements
- Improved mitochondrial function in older adults
- Improve cardiac function
- Boost hormonal function
Interval training has been an integral part of athletic training programs for many years because a variety of sport and recreational activities require short bursts of movement at high intensities. Interval training is becoming an increasingly recognized and well-liked method of training. The incorporation of interval training into a general conditioning program will optimize the development of cardio-respiratory fitness as well as numerous other health benefits.
Finally, while short workouts sound enticing, and remove the excuse of lack of time, they may give the impression that only a little exercise is necessary when most people should be getting more, not less. As the ACSM admits: “Meeting the goal of 75 minutes of vigorous activity per week [spread over three days] may prove challenging through HIIT alone.” Alternatively, the ACSM recommends 150 minutes of moderate-intensity exercise per week spread over five days, or a combination of the two. HIIT gets the arduous exercise out of the way quickly, not so you can put your feet up, but so you can enjoy more activities that feel less like hard work.
For those that are looking for the guidance of a personal trainer,but not the financial burden or time commitment, online personal training is a great option. We will provide you with custom workouts that will maximize your results and the flexibility to complete the workouts in your own time. No more being tied down to specific scheduled sessions while we still ensure you stay on track.
The Over 40 Fitness online personal training is customization and offered in different packages to fit your lifestyle and needs. You will receive easy to follow exercise plans with video demonstrations and are tailored to the equipment you have access to. Whether you are looking to train at home with no to little equipment or have access to a full gym, we have a plan that works for you and a trainer to keep you accountable.
BENEFITS OF ONLINE FITNESS TRAINING
- Workout on your own schedule
- Affordability as compared to private training
- Communication is more readily available
- Access to a professional suited to your goals
- Motivation and accountability
- Visually seeing results and progress reports