Another birthday coming up?
It’s important to be mindful ofstaying active as you age.
The reason for this is your body begins to change, whether you like it or not.
Shutterstock
You start to lose muscle mass and your metabolism decreases, which makes it difficult to stay in shape.
Keep reading to learn more.
Continue lifting heavy weights.
Shutterstock
to get to maximize your muscle gain, it’s important to lift weights in different rep ranges.
Why, might you ask?
For example,higher reps are great for pecs, while lower reps are good for your triceps.
Shutterstock
Finish off with 12 to 15 or more reps in your final lifts for the day.
Related:The Best Fitness Habits That Slow Aging, Trainer Reveals
Rotate exercises periodically.
Variety is the spice of life, and this saying rings true when it comes to your exercise regimen.
Shutterstock
However, I recommend rotating in different exercises every 8 to 12 weeks to challenge your body.
This will give your muscles new stimulation to recruit more muscle fibers.
you’re free to take the same exercises, and change up the way you do them.
Shutterstock
Incorporate power training and plyometrics.
As you age, not only will you lose lean muscle mass, but also power and speed.
Squat with a straight back to pick the ball up before performing another rep. Keep your core tight, and throw your arms and hips back at the same time.
Shutterstock
Swing your arms forward, and jump up as high as it’s possible for you to.
Land softly into a half squat before jumping again.
Complete 8 to 10 reps.
Perform HIIT.
Besides losing power and speed, your VO2 max also decreases with age.
HIIT has many benefits, such as improved cardio, heart health, and muscle gain.
I recommend performing at least one HIIT session each week to improve your anaerobic fitness.
