We are all aware that exercise routines are required to keep us fit. Busy lives and responsibilities are always impacting our ‘not enough time in the day’ lives getting in the way of what we know we must do to keep fit and healthy.
Thus, it is critical to select an exercise routine for over 40, that is going to be not only the best we can select for it to achieve the most possible gains physically, but to do so within the time constraints placed upon us, give us the best potential outcomes for our effort.
Critically to achieve these in the safest way possible free of any possible additional aches and pains through further possible injuries while exercising now, therefore increasing the likely hood that we are as efficiently maintaining our bodies as we possibly are able to reducing the chances of injuries into our futures too.
To Date Research.
There have been many exercise routines in the past decade claiming the above praised requirements however what has been proved recently both through our experiences with them and scientifically, is that those claims have not only fallen short of our expectations but added insult through injury by being actually unsafe in practice and reality, even to the extent that they should have been taken out of the exercises that are best for you available in the market only hindsight is always wonderful when looking back.
What Is This New Exercise Routine
It is acronymed HILIT which stands for High Intensity, Low Impact Training which allows for intensive efforts but is much more caring and gentle on our bodies.
It is a more specific approach to HIIT (High Intensity Interval Training) only more importantly it has evolved to sit between HIIT and LISS (Low Intensity Steady State) and therefore for those of us who prefer the middle ground in an effort that is challenging enough to keep us improving without the aches and pains that normally accompany exerting that effort. This meets the criteria we were looking for in the introduction.
Equally, important typical training routines aim to achieve strength not muscle mass and works our muscles to the best possible maximum capacity, while it’s cardio elements strive to get us closer to our target heart rate.
Unlike HIIT which like other high intensity efforts use plyometric content which involves some jumping and for those already afflicted with joint pains for example this is not only painful but dangerous. HILIT can provide us with all of HIIT’s benefits without the need for impact movement.
My women readers are going to be delighted with the fact that this is going be less arduous in expending time, it’s kinder on joints thus fewer aches and pains and no more running on treadmills. When combined with mind and movement regimens it’s going to be a winner.
For men, it is going to be invaluable if you have been away from exercise and wish to start again at 40 as well as much kinder if you are getting more advanced in years as benefits below will elaborate on.
Please see Extract 1 at the end of this article for exercise routine for HILIT.
Benefits of HILIT – As an ideal exercise routine for over 40
(1) Efficiency and Time
In terms of efficiency and time we not only have the most efficient effort but importantly a typical exercise session is between 20 – 30 minutes and you achieve LISS (Low Intensity Steady State) effort benefits which are much longer in duration.
(2) Focus on what we can do
If we already have or carrying an injury it helps us focus not on what we cannot do anymore but on what we can do.
(3) Metabolism Improvement
HILLIT was a hit because it delivered Excess Post Exercise Oxygen Consumption (EPOC) which is the ability of getting your body to continue to burn calories at increased rates after the exercise routine is done keeping metabolism levels operating at a higher level.
(4) Keeping us on Track with our Fitness Goals
For those of us who walk or jog being our only exercise activity or any other steady-state effort that requires our bodies to expend effort at moderate or easy intensity that places them into a law of diminishing returns’ mode as our bodies get used to the stress exerted on them and the adaptation to what is being triggered by that effort is diminished which leads to non improvement which in turn leads to a weight loss straight line and we don’t get any stronger in either endurance or strength. HILIT exercises keep us guessing at what to expect next and moves us out of this halt in inertia and continue to improve in line with our fitness goals.
(5) Exercise Regularity
In order for us to be successful exercising routinely we have to cultivate disciplines that we are following this regimen regularly. In keeping impact exercises out of the equation those of us who suffer from chronic pain are more likely to be encouraged to continue exercising on a more regular basis.
(6) Exercise of Mind and Body
The challenge within HIILT is to get us to try emerging methods and to get our bodies move in differing motion planes,diagonally, side to side, front and back this helps keep smaller muscles which play a supportive role strengthened Our brains to be aware of where our bodies are termed proprioception aids our reactions and balance to differing stimuli, which are of crucial importance as we age.
Scientific Study Shows – Quality Effort Equals Quality Results
The science through new studies shows that movement guided effort is much more superior and more suitable than traditional exercise routines for over 40. This is challenging the concept of the beliefs held by millions of people in gyms across the world who don’t know they are pursuing sub-par effort fitness results even though they are working very hard indeed to get results.
It is definitely true that these traditional exercise routines produce results however new studies prove that movement based exercise provides and offers more superior results combined with less negative effects and has more favourable wider effects extending to activities in real life that is outside gym based environments.
The study involved three groups which we will go into further if required into this comprehensive series of reporting back to you on all aspects of exercise routines for over 40. Sufficient to say that the group called the movement guided fitness group which were given a program to pursue, coaching, technique and overviews on avoiding mistakes came out on top of other groups which included conventional coaching and a control group which was instructed to keep exercising with their own adopted routine
It has become evident to me that in order for us to arrive at what were seeking in the introduction, it is going to take a combination of exercise routines which are going to have to be combined in regular daily exercise and require looking at areas as we have already covered like HILIT and movement guided exercises but also encompass meditation as our minds are even more important and perhaps some technology to assess where we are and map our needs with some individual exercise routine programme or systems designed to our individual needs in order not to only find our way to our goals safely but also use specific, measurable, achievable, realistic and timely assessment and tools to arrive to our goals.
This concludes the contribution for today. I hope it encourages you the reader to keep abreast with what is happening and trending in the world of exercise to help keep you informed about your exercise needs. Please feel free to leave a comment or contact me by email to let me know what your views are or indeed how I can help by introducing further subjects you wish to find out about in the world of exercise and joining me in discovering what is available out there to help us meet our goals together.
Exercise Routine For Over 40
A mixed cardio and body weight strength workout!
Duration – 25 minute workout. Maintain a steady pace in between breaks
and keep safe form during.
March in place with high knees for 20 seconds, follow that up by a
10-second break, for eight iterations.
Commence pushups for 20 seconds, follow with a 10-second break, for
Start a lateral shuffle for 20 seconds, follow with a 10-second
break, for eight iterations.
Commence triceps dips for 20 seconds, follow with a 10-second break,
for eight iterations.
Start with a sumo squat without jump for 20 seconds, follow with a
10-second break, for eight iterations.
Start frog push ups for 20 seconds, follow with a 10-second break,
for eight iterations.
Other examples include walking lunges, weighted jabs
with light weights, swimming, cycling, golf and mind exercises.
Attempt other areas of movement: upper body, lower body, core,
lateral movement (side-to-side), balance (which may be as easy as shifting weight from
one foot to another) while increasing and decreasing heart rate.
While doing combinations remember that we do not want to go into
diminishing returns so mix the combinations up so the body does not
expect the movements intermittently and get in and out of your comfort
What to Know Before Trying HILIT
Listen to your body
Do not over exert your body although some degree of discomfort is
expected. Take breaks if necessary and remember the aim is to eventually
Compete only with yourself.
Do not make this a competition with others. This at your own pace and
stamina and should be worked at consistently to arrive at a set of
exercises that are suited and comfortable to achieve for you.
Give it time.
Do not be overawed or overwhelmed as it is quite a natural response by
most people to feel so when something is new to them. Do the exercises
you have selected for yourself constantly and daily for a month before
deciding what is best for you. Do not forget to mix it up in differing
Remember to enjoy it ans introduce gradually the movement and mind
exercises to achieve the best possible combination and outcome for your
benefit in the long term.
I hope you have enjoyed the information researched to keep you informed on what is new in the exercise world. I will of course be keeping you informed and plan to give a guideline on up coming topics information for you. Please let me know in the comments section (below) topics that you are interested in and wish covered and I will do my best to cover them dependent on demand. Please don’t forget to leave your email address in order for me to reply to you, thank you