3 Pillars of Anti Aging Exercise: Recap!
Lets put The Anti Aging Exercise Program all together!
First let's get our 4 x’s per week of 60% our max heart rate for 20 mins. It’ll take 30 mins with a warm up and cool down (running, bike trainer or row). Lets combine strengths training on two of those days. Lets do split leg squats with dumbbells, lets do some push-ups or bench press, add in some bicep curls, tricep extensions, and some pull ups. The other two days after the cardio we will do some stability work. Lots of options there but its essentially anything that requires you to balance especially on one foot or two feet on a bosu ball. Skip rope is also excellent for cardio, balance, stability and bone density.
Day 1. Run 20 mins (or walk fast on an inclined treadmill). Weights as above
Day 2. Bike on the trainer, skip rope 10 mins, Do stability on a bosu ball (look online for ideas!)
Day 3. Run 20 mins, weights as above
Day 4. Bike or swim, Do stability work on the bosu ball or physio ball (or go dancing)
Tips: Print off some exercises on line that you’d like to try to keep it interesting, do sets of things to get improvement. Eg. If you can only do one pull up. Do one and then come back to it at the end and do one more. Soon you’ll be doing 2-3 in a row and then do another set of two or three during the same session and so on.
Remember that you get double the benefit of this when you go from 3 x’s per week to 4x’s per week especially with respect to cardio.
~Dr. Darrell
September 2023
WellnessDoc Blog; Your Path to Wellness
May 2023 - 3 Pillars of Exercise for Anti Aging: Zone 2 + Weekly Exercises
June 2023- 3 Pillars of Anti Aging Exercise: Strength Training + Weekly Exercises
July 2023 - 3 Pillars of Anti Aging Exercise: Stability and Sport +Weekly Exercises
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