Health & fitness
The best 20-minute strength training plan every midlifer should follow in 2022
Strength training is exercise designed to build your muscular strength. Also known as weight or resistance training, it’s a key part of a fitness regime, especially when you’re not only working out to stay trim or to tone your abs – you’re in this for the long haul.
So you’ve been convinced of the benefits of strength training. The next question: where do you start?
There are dozens of plans and programmes vying for your attention, from the intimidating (powerlifting, strongman) to the just-a-bit-too-basic (doing press ups and squats). What all good plans have in common, though, is that they provide a balance between the simple, functional movements any healthy body should be able to do.
It’s important to have a reliable plan or workout to follow as the last thing you want is to spend too much time doing the wrong kind of exercise for your fitness goal – or to do said exercises incorrectly and risk injuring yourself.
According to Lydia Arnoux, a personal trainer and teacher at Barrecore, everyone should be encouraged to do some form of resistance training. “This can be using weights or bands, like in our barre signature and barre sculpt classes, as this builds muscle, helping to create shape and a lean look as well as building strength which can also help reduce injury and build bone density.”
Jack Claxton, a personal trainer at David Lloyd Clubs, adds that compound exercises are key for gaining strength and that “when you use multiple muscles all at once, you’re using more muscle fibres and firing up more nerves – which will subsequently lead to increased strength.”
Claxton recommends exercises such as squats, dead lifts, bench presses and pull downs, as all of these exercises will allow you to use various muscles in one go. He also suggests exercising three to four times per week – should you already be keeping active, stating that “by being consistent in your exercise routine, it will mean your nerves will react faster and you can partake in repetitive movements with more ease.”
Strength training helps you maintain flexibility and mobility while working out – and you don’t have to spend hours in the gym to achieve this improvement in your fitness regime either. You can work the specific muscle group you’re focusing on against external resistance, such as weights, or simply using your own body weight.
We’ve rounded up the best strength training exercises to try out; perfect for any and every age group, why not give these a go if you’re making a fresh start in 2022.
Best midlife exercises to try
Pushing
This means anything from a dumbbell press to a press-up. An ideal plan provides both horizontal pushing and vertical, so you’ll never be stymied while putting things in cupboards – and it will keep your shoulders healthy enough to do both.
Pulling
This is what many programmes miss, as it’s tricky to do without equipment: but it’s essential as it redresses the balance from all the forward-hunching you do at your desk. Ideally, you’ll do as many ‘pulling’ moves as ‘pushing’ ones, or even more.
Squatting
Simple but crucial. If you’ve ever seen a toddler pick up a toy you’ve seen perfect squat mechanics in action – the upright torso, shoulder width feet and weight on the heels – but years of slouching on sofas and in office chairs wreck our mobility. Fix it with some squats and you’ll benefit from healthier hips and knees.
Hip-hinging
Sounds complex, but you see it everywhere: a deadlift is a hip hinge, but so is a kettlebell swing – or the explosive movement that starts a standing broad jump.
Carrying
This is the element that’s often left out of strength programmes – partly because gyms aren’t conducive to it – but, among other things, carrying things will keep your core strong, without endless sit ups.
The basics of strength training
Unlike cardio, which is usually done continuously or in high-intensity bursts, strength training demands proper recovery between sets.
Normally, you should focus on one or two moves at once: power lifters might do a single set of squats and then rest for up to five minutes before trying again, to let their bodies recover. If you’re lifting less weight you don’t need to do this, but it’s still important to lift with good form and think quality over quantity.
According to Alin Ciobotaru, EMS Master Trainer at Exerceo, a short workout, if very intensive, can be highly effective. ‘Despite it being so short, we can decide what type of muscle fibres we stimulate, how many of them and how deep inside the lower muscles we can go.’
Strength athletes sometimes joke that anything over five reps counts as cardio – you can do up to 12, but after that it’s time to up the weight or pick a harder movement.
Stop before you ‘fail’
Though bodybuilders often wax lyrical about training to ‘failure’ – the point where your muscles literally won’t allow you to lift another thing – it’s not a useful approach because strength training is at least partly about teaching your muscle fibres to coordinate among themselves better (as the saying goes, ‘what fires together, wires together’) and by doing messy or unfinished reps, you’re ‘teaching’ your muscles the wrong movement pattern.
A good rule of thumb: however many reps you’ve planned to do, stop the set once they start to slow down to the point that you’re grinding them out. Keep your movements controlled, and you’ll also reduce your risk of injury.
Have a functional strength training plan
Strength is built over the long term, but if you’ve got 20 minutes spare a couple of times a week, you can make a start. Begin with the below: do the workout that’s appropriate for your age group 2-3 times a week, making sure you rest for at least a day between sessions. If moves are marked 1A and 1B, do them as a ‘superset’, which means doing both moves back to back before resting.
For the weighted movements, pick a weight that’s manageable and increase it once you find hitting the upper end of the rep range easy. If you don’t have dumbbells, try these moves with water bottles or cans. Rest around 60 seconds after each set, or longer if you need to.
If you find your age-group workout too simple, move to a ‘younger’ option and if you find it too hard, move to an ‘older’ option until you get stronger. And of course, if you have any concerns, consult a doctor before starting on a strenuous workout plan.
Strength training exercises in your 40s
Womens Workouts
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Health & fitness
‘Fit and healthy’ dad, 33, dies suddenly after waking up having a ‘panic attack’
A ‘FIT and healthy’ dad, 33, died suddenly after waking up having a ‘panic attack’.
Gregory Carr’s heartbroken family are still searching for answers after he tragically passed away on May 8 earlier this year.
The young solicitor, from Atherton in Wigan, had gone to bed complaining of feeling unwell before waking up in the early hours of the morning.
His fiancée, Rachael Cartwright, gave him CPR and called emergency services when he stopped responding to her.
Greg was blue-lighted to Royal Bolton Hospital, where he sadly died at 7.26am after going into cardiac arrest.
An inquest into his death was held at Bolton Coroners’ Court yesterday.
A coroner concluded it was a case of Sudden Adult Death Syndrome (SADS).
The inquest heard Greg was fit and healthy, playing football, going to the gym, did not drink to excess, and wasn’t a smoker.
The young dad was a devoted family man who loved spending time with Rachael and their son.
The court heard how Greg had complained of chest pains in the months leading up to his death but blamed work stress.
His devastated fiancée told the court: “It was around 6am. I originally thought he was having a panic attack or a nightmare.
“I was trying to calm him down for a couple of seconds and then I realised there was more to it.
“I told him I was going to ring an ambulance. He didn’t respond to that and that’s when I realised it was serious.”
Consultant pathologist Dr Patrick Waugh told the inquest there were no signs of heart abnormalities.
“This is definitely a death that is cardiac in origin,” Dr Waugh added.
Professor Mary Sheppard, a leading national authority on sudden cardiac death, said the 33-year-old had a “structurally normal heart”.
The court heard Greg’s family are looking for further examination amid fears he may have had a genetic condition.
His family has also set up a fund with the charity Cardiac Risk in the Young (CRY)to help raise awareness.
An annual nine a side footie match has also been started in the footballer’s memory by Bolton Lads and Girls Club.
Paying tribute to Greg at the conclusion of the inquest, assistant coroner Pemberton told his family: “It’s clear to me that Greg was a committed partner, a committed father, and a much loved son, and the tragic and unfathomable loss which you have suffered I am sure will remain with you throughout the rest of your lives.
“But it’s important that you remember him as a man and take those good memories forward with you, which won’t replace the loss but I hope will provide some reassurance of what you had.
“I do hope that you can now make some move forward. I hope it’s provided some answers.”
Sudden Arrhythmia Death Syndromes (SADS)
Sudden Arrhythmia Death Syndromes (SADS) are genetic heart conditions that can cause sudden death in young, apparently healthy, people.
Although symptoms vary somewhat among the different types of sudden arrhythmic death syndrome, common symptoms include:
- Fainting or having a seizure while exercising, excited or afraid.
- Chest pain during exercise.
- Shortness of breath while exercising.
Types of SADS conditions
- Brugada syndrome
- Catecholaminergic Polymorphic Ventricular Tachycardia (CPVT)
- Long QT syndrome
- Short QT syndrome
- Timothy syndrome
- Wolff-Parkinson-White syndrome
Treatments vary depending on the type of sudden arrhythmic death syndrome.
If someone in your family has sudden arrhythmic death syndrome, check with your healthcare provider about having others in your family tested for the genetic mutation.
They can help you figure out who should get tested.
Having family members who know how to do CPR and have an automatic external defibrillator (AED) at home can help reduce risk.
Womens Workouts
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Womens Workouts
Improve Digestion & Reduce Bloating | 10-Minute Easy Home Workout
Are you experiencing bloating and digestion problems that make you feel annoyed the whole day? Maybe this workout will make you feel good and may lessen the bloating and digestive issues that you are experiencing. This workout routine is filled with moves that will make you feel relieved, enhances blood circulation, and will support a better overall digestive health. This includes moves that activates your core, get your heart rates up, and relieve gas and discomfort. The best part is you can do this at the comfort of your own home.
Let’s talk about some of the workouts involved in this routine. We have Running in place that is great for your cardio. It elevates your heart rate for a good blood flow, Body extensions that activates your core, it also improves balance and enhances flexibility. High knee jacks that also boosts your cardio and activates core muscles, High knee chops that targets obliques. We also have leg kicks that engages lower core and your glutes, and lastly we have windmills that also engages your core, shoulder and legs! Each move here is good for easing your digestive problems while building functional strength and keeping everything dynamic.
This workout is most effective when staying consistent, as well as eating nutritious food. Always check your diet! What we eat is really important. By watching what we eat, we can also limit those digestive problems, and for sure will reduce bloating. So keep it up, stay consistent on your routine. I know that you can do this! I hope this workout routine will help you with your digestive and bloating problems! Good luck and have fun! ❤️💪
** Don’t forget to share your experience and progress in the comment section. If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!
00:00 Introduction
00:08 Running In Place
00:28 Rest
00:46 Body Extensions
01:13 Rest
01:31 High Knee Jacks
01:55 Rest
02:13 High Knee Chops Right
02:40 Rest
02:58 High Knee Chops Left
03:25 Rest
03:43 Leg Kicks
04:09 Rest
04:35 Running In Place
04:54 Rest
05:12 Body Extensions
05:39 Rest
05:57 High Knee Jacks
06:21 Rest
06:39 High Knee Chops Right
07:06 Rest
07:24 High Knee Chops Left
07:52 Rest
08:10 Windmill
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Womens Workouts
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Disclaimer:
1. This analysis is based on my
Understanding, knowledge and instinct .While selecting your team, consider the points mentioned and make your own decision.
2. Dream11 takes great care to comply with all central and state legislation in India to ensure that users are fully protected. Every contest on the platform is carefully designed to comply with applicable statutes and regulations in India.
Dream11 constitutes a ‘game of mere skill’, which makes the Dream11 game exempt from the provisions of the Public Gambling Act, 1867 (PGA).
Dream11 is a legitimate business activity protected under Article 19(1)(g) of the Constitution of India
Thanks For Watching 🙂 🌹🌹🌹
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Womens Workouts
I Tried Eva Fitness Aerobic Workout for a Week! How Much Did I Burn? My Honest Review!
Eva Fitness workouts that I did:-
400 Calorie Workout:-
Chapters:-
00:00 Intro
00:55 Standing Workout
01:16 Workout Session
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02:27 Calorie Burn
03:03 Results
03:22 Tips
03:56 Upcoming Video
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