It cannot be stressed enough: it is very important to take the necessary steps to lead a healthy and active lifestyle. As you age, it becomes increasingly difficult to stay fit due to loss of lean muscle mass and a slower metabolism. Your risk of heart disease, type 2 diabetes, and certain types of cancer also increases if you don’t exercise regularly or eat a healthy diet. Establishing healthy habits in your younger years, and sticking with them, is a smart idea. So without further delay, to lead an incredibly healthy lifestyle, we’re here to help you with the fitness part of the equation. We’ve created a super productive routine that you’ll want to add to your regimen, so keep reading to learn more.
Strength training and cardio will be your new best friends. However, strength work should be your primary focus, as you want to build and maintain as much muscle as possible. After all, muscle helps keep your metabolism up and burn even more calories. So consider it your “fountain of youth.”
When it comes to resistance training, compound movements that cover the basic foundational patterns (squat, hinge, press, pull, and lunge) are the key players here. Exercises in these patterns are the best investment and will give you the results you are looking for.
It goes without saying that if you want to lead an incredibly healthy lifestyle, incorporate this exercise into your routine. Aim for 3-4 sets of the following exercises. And then don’t miss The 6 Best Exercises For Strong, Toned Arms In 2022, Says The Coach.
Tim Liu, CSCS
Start your dumbbell goblet squats by holding a dumbbell vertically in front of your chest. Keeping your core engaged, push your hips back and squat down until your thighs are parallel to the floor. Get up ¼ of the way up, then back down, then drive through your heels and hips to get back up, flexing your quads and glutes to finish. Complete 3 to 4 sets of 10 repetitions.
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Tim Liu, CSCS
Begin this next exercise by lying down on a flat bench with a dumbbell in each hand. Hold them straight above you with your arms fully extended. Pull your shoulder blades back and down on the bench as you lower the weights toward your chest. Get a good chest extension at the bottom, then press the dumbbells back to the starting position, squeezing your pecs and triceps at the top. Do 3 to 4 sets of 8 to 10 reps.
Tim Liu, CSCS
For this exercise, grab the attachment on a seated row machine and place your feet firmly on the foot pad. Pull the handle out and then fully straighten your legs. Keep your chest up and drive your elbows toward your hips, squeezing your back and lats hard to finish. Straighten your arms fully and give your shoulder blades a good stretch before doing another rep. Complete 3-4 sets of 10-12 reps.
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Tim Liu, CSCS
To perform this move, grab a pair of dumbbells and place them in front of you. Keeping your chest up and your knees soft, push your hips back as you drag the weights up your thighs. Once you get a good hamstring stretch, thrust your hips forward and squeeze your glutes to finish. Do 3 to 4 sets of 10 to 12 reps.
Tim Liu, CSCS
Begin your dumbbell reverse lunges with a dumbbell in each hand and take a long step back with one leg. Firmly plant your heel down, then lower yourself until your back knee touches the ground. Push through your front leg to come back up, flexing your glutes to finish. Do 3 to 4 sets of 10 reps on one side before switching to the other.
Tim Liu, CSCS
Tim Liu, CSCS, is a Los Angeles-based online nutrition and fitness coach Read More
Source: www.eatthis.com