Exercise routines keep us fit and we all know are good by us. 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. It is very important to select an ‘exercise routine for over 40’. Fortunately one is available, a new exercise ‘hilit’ training promising not only the best we can select. Also to achieve the most possible gains physically within the time constraints placed upon us. Hence to give us the best potential outcomes for our effort.
Critically to achieve these in the safest way possible. Free of any 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. As a result, reducing the chances of injuries into our futures.
To Date Research.
There have been many exercise routines in the past decade claiming the above sought after requirements. Hence both scientifically and through the experience, it has recently proven to be fact. Those claims have fallen short of our expectations and added insult through injury. By being actually unsafe in practice and reality. The right thing to do was to withdraw them from the exercise market. They were falsely claiming to be good for you and made available freely irresponsibly in the market. Hindsight is always wonderfully Rosey when looking back.
What Is This New Hillit Exercise Routine
HILIT is an acronym which stands for High Intensity, Low Impact Training. This 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, training routine aims to achieve strength, not muscle mass. As a result, works our muscles to the best possible maximum capacity. Consequently, 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. Hence, involve some jumping and for those already afflicted with joint pains, 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.
Hillit is going to be invaluable if you have been away from exercise and wish to start again at 40. It is 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 are carrying an injury currently. It helps us focus not on what we cannot do but on what we can do.
(3) Metabolism Improvement
HILIT is a hit because it delivered Excess Post Exercise Oxygen Consumption (EPOC) . This is the ability of getting your body to continue to burn calories at increased rates. Thus metabolism levels are operating at a higher level importantly than they normally would after exercise.
(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. Helping in moving 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 in exercising daily consistently we have to cultivate discipline. Therefore assuring ourselves we are following this regimen regularly. In keeping impact exercises out of the equation. Those of us who suffer from chronic pain are more 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 to 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. As a result, 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. They don’t realise they are pursuing sub-par effort fitness results. Although working very hard indeed to achieve results.
It is definitely true that some of these traditional exercise routines produce results. However new studies prove that movement-based exercise provides and offers more superior results. It provides less negative effects and has more favourable wider effects. These extend to activities in real life that are outside gym-based environments.
The study involved three groups which we will go into further. Plans are in place to include them later this comprehensive series. In reporting back to you on all aspects of exercise routines for over 40. For now, let us just say that the movement guided fitness group were given an exercise program. To pursue, coaching, technique and overviews on avoiding mistakes came out on top. Two other groups were included in the study, one covered conventional coaching and another a control group. These were instructed to keep exercising with their own adopted routine
It has become evident to me that in order for us to arrive at what we are 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 at our goals.
This concludes the contribution for today. The wish is it encourages you the reader to keep abreast with what is happening and trending in the world of exercise routine for over 40 – new exercise hilit training, to help keep you informed about your exercise intensity needs. Please feel free to contact me, my contact details are found above. Let me know what your views are by leaving a comment in the box below. Indeed how we can help by introducing further subjects you wish to find out about in the world of exercise. Join me in discovering what is available out there to help us meet our goals together. Please also note I have added in Extract 1 below Hilit exercise guidelines and hope they are useful. All the best and trust you will all be here to read the next article. Thank you all for your time and all the best to stay safe and take care.
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Exercise Routine For Over 40
A mixed cardio and bodyweight 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. When doing combinations remember that we do not want to go into diminishing returns. Mix the combinations up so the body does not expect the movements intermittently. Hence get in and out of your comfort zones.
What to Know Before Trying HILIT
Listen to your body
Do not overexert your body although some degree of discomfort is expected. Take breaks if necessary and remember the aim is to eventually feel good.
Compete only with yourself.
Do not make this a competition with others. This is at your own pace and stamina. It should be worked consistently to arrive at a set of exercises suited and comfortable to achieve for you.
Give it time.
Do not be overawed or overwhelmed it is a natural response by most people. When something is new or strange to them. Get done the exercise you have selected for yourself. Constantly and daily for a month before deciding what is best for you. Never forget to mix it up in differing combinations.
Remember to enjoy it and introduce gradually the movement and mind exercises. To achieve the best possible combination and outcome for your benefit in the long term.