This means gaining and maintaining muscle while having good cardio conditioning and flexibility.
That is unless you perform the right activities to preserve it!
First up in the process is to live an active lifestyle.
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In addition, it’s important to includestrength trainingand cardio on a regular basis.
These are key ingredients to having a good quality of life.
For most people, I recommend performing strength training at a minimum of two to three times each week.
Tim Liu, C.S.C.S.
In between is a great time to focus on full-body workouts and doing aerobic exercise.
It’s never too late to get started.
Aim for 3 sets of the following.
Tim Liu, C.S.C.S.
Your feet should be in front of you and a dumbbell should be on your lap.
Come down until control to the starting position before you perform another rep.
Grip a dumbbell with your opposite hand and your arm straight toward the floor.
Tim Liu, C.S.C.S.
Straighten your arm back down, and complete a nice stretch at the bottom before performing the next rep.
Perform 3 sets of 10 to 12 reps with each arm.
Perform 3 sets of 10 reps on one side before switching legs.
Tim Liu, C.S.C.S.
Machine Chest Presses
Next up will be Machine Chest Presses.
To begin, sit back into your machine with both arms on the handles.
Keep your core tight, and press the weight forward until your arms are fully extended.
Tim Liu, C.S.C.S.
Begin the movement by lying flat on the floor.
With your opposite hand, position it 45 degrees out to the side.
Push through your planted foot and raise the weight up to the sky.
Tim Liu, C.S.C.S.
As you come up, shift your body to the opposite side and get up.
Keep your arm straight overhead, and lift your hips off the ground until they’re fully extended.
Slowly begin bringing the opposite leg behind you so that your knee’s planted.
You should be in a lunge position with your hand, knee, and foot in a straight line.
From the kneeling lunge position, stand up straight with the weight overhead.
Perform 3 sets of 3 to 5 reps with each arm.
Bike Sprints
Get ready for some cardio to wrap things up.
