MAXIMUM OXYGEN UPTAKE (VO 2)
After 25 years, every decade reduces your aerobic capacity.
Increases 10% VO2Max doing 12min sessions of swings with kettle bells 3 times a week. If you compare it to playing football, kettle bells swings with a 70% burn extra calories
STOP THE CLOCK FOR 30 YEARS
Studies Jebsen Center of Exercise in Medicine noted that, following these instructions twice a week, you’ll be as fit as a lad than 20:
- Spread softened 4 min, sprint 4 minutes and 4 minutes walk
- Pedal butt for 4 min, then 4 minutes soft
- Rema for 4 min with gentle force and then another 4 minutes
After age 40, seven years obesity shortens your life expectancy.
Coronary disease risk increases with age. According to the Lancet the risk increases to 78% if your resting heart rate is above 70. If you want to reduce your heart rate, try sleeping with earplugs, get a massage after exercise and / or eat fish once a day.
NOTHING AGAINST TIME
Nothing indicated the number of miles in these instructions twice a week and you’ll be as fit as both the 50 to the 20.
- improve your blood pressure
- Improved muscle mass
- Improve your blood chemistry
- improve your lung function
KEEP THE INTELLECT
A third of us suffer from cognitive decline with age. With 3 weekly sessions of these exercises can help:
40 min of cardio: this increases the size of the hippocampus by 2%, enhancing concentration.
60 min of movements will improve your attention.
45 min weight training improves performance by 14% of your memory.
Do 30 minutes of intense training to 80%.
After doing a week of intense exercise, your brain will increase 2.5 times.
Generate muscle decreases with age. The maximum muscle mass is at 20, and you lose 1% a year from their 40.
REGAIN YOUR STRENGTH
With bank openings pectorals active up to 98%, an ideal exercise for pectoral. Do 4 sets of 10 reps, 3 days a week.
PROTECT YOUR BONES
At age 60 you may have lost up to 68% of your bone density. The column extension machine’s increases by 12%.
PAMPER YOUR TENDONS
The tendons are weakened by up to 48% with age. The best exercise: One-legged dead lift