Fitness For Seniors

HIIT in 30 second blocks A HIIT workout involves short bursts of activity (about 20 seconds) followed by short periods of rest (20 to 40 seconds) and repeated for 10 to 20 minutes.  Here is a HIIT format, in which you do not exercise for a set time but rather you complete a set number of repetitions in 30 second blocks.  For example, 5 repetitions and then rest until 30 seconds is up and then start again. Benefits of HIIT A HIIT workout should be intense and with minimum rest between sets. This will push your muscles close to anaerobiosis which is the objective of HIIT.  Pushing your muscles close to anaerobiosis and will force your aerobic oxidative and your glucose uptake systems to become more efficient. With an appropriately designed exercise, building strength, muscular endurance and cardiorespiratory fitness can be achieved within a HIIT session. Building a 30 second HIIT workout   You can build your own routine, depending on your level of fitness, the equipme...

This workout consists of 3 exercises - Swings, snatches and long cycles.  20 x Double kettlebell swings 40 x Snatches 20 x Double kettlebell swings 5 x Double kettlebell long cycles Repeat as required. I used 16 kg kettlebells and repeated the sequence 5 times.

Here is a simple kettle workout consisting of 3 compound moves - swings, lift and place and cleans. 10 x double handed swings 10 x (squat) lift from the floor and place above shoulder height 10 x double handed swings 5 x right side dead cleans 5 x left side dead cleans Repeat as required with an appropriate weight. I used a 24 kg kettlebell and repeated the sequence for 1 hour. If appropriate, consult your medical professional before embarking a rigorous exercise program.

Workouts do not need to be complicated. If you watch YouTube, you will find YouTubers performing 8, 10 or even more different exercises in follow-along videos. Some will indicate "not repeats". They are doing this to keep you entertained. Nobody wants to watch someone doing a 25 minute video in which sets of only 1 or 2 moves are repeated over and over again.   Here is a workout that I did today with only 2 exercises - kettlebell swings and snatches: 20 x double handed swings (24 kg) 15 x right side snatches (16 kg) 15 x left side snatches (16 kg) Repeat as per your fitness goals. I completed 10 rounds(500 repetitions) in 60 minutes. These two exercises help build cardiorespiratory fitness, endurance, power, balance, joint stability and grip strength over your whole body. The snatch is an advanced kettlebell exercise, so if you are new to kettlebells, seek advice before embarking on this exercise.  Swings are less demanding than snatches and mixing in sets of ...

Here is the workout sequence 10 x right side swings 10 x left side swings 10 x TRX inverted rows 10 x right side cleans 10 x left side cleans 5 x right side clean-strict presses 5 x left side clean-strict presses Repeat  as required. Use  a lower or higher weight as per your need, resources or objectives. (I did 8 cycles and ended with a 20 x double handed swings to give a total of 500 repetitions over a 1 hour workout. I used a 20 kg kettlebell). This can be a vigorous workout, so monitor your heart rate. The workout will workout upper body and engage your posterior chain.  If you have any health issues, consult your medical professional before starting any vigorous exercise program.

Workout 20 x 24 kg swings 10 x 16 kg goblet squats 20 x 24 kg swings 5 x 20 kg goblet squats Repeat until you hit your target number of swings or target number of minutes (in my case 320 swings). Adjust the weights to your own level of comfort and safety. This exercise can be quite fatiguing, as you will be repeatedly using similar muscle groups So do monitor your heart rate so that you know when to rest so as to stay in a safe heart rate range. Consult your medical professional before starting any vigorous exercise program.

Equipment: 24 kg kettlebell Workout Round 1 30 x double handed swings 10 x sumo deadlifts  10 x right hand suitcase deadlifts 10 x lift hand suitcase deadlifts Round 2 20 x double handed swings 10 x sumo deadlifts 10 x right hand suitcase deadlifts 10 x lift hand suitcase deadlifts Repeat until you have hit your target time, swings or reps. In my workout, I completed 12 rounds or 300 swings, 120 sumo deadlifts and 240 suitcase deadlifts)  This workout will require good form as you will be working your hip hinge. So keep your abs tight during the lifting stages of the swing and sumo deadlifts and maintain a plank when erect.  For the suitcase deadlifts, push through your feet first than extend your hips. I push my abs outwards during the initial stages of the lift as I find this helps to stabilize my spine.  For the sumo deadlift, I adopt a wide stance and push the bell slightly behind the body, so that I can feel that my hamstrings are activated. I will only jus...

13 August 2021 - Workout Here is today's workout using a 16 kg kettlebell. Location: Children's playground Exercise Round 1 100 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings) 5 x inverted rows 5 x clean/strict presses (Right hand) 5 x clean strict presses (Left hand) 5 x inverted rows Round 2 100 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings) 5 x inverted rows 5 x clean/strict presses (Right hand) 5 x clean strict presses (Left hand) 5 x inverted rows Round 3 50 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings) 30 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings) 20 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings) 5 x inverted rows 5 x clean/strict presses (Right hand) 5 ...