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Getting Fit Over 40: The 7 Best Workout Routines for Beginners

Getting Fit Over 40: The 7 Best Workout Routines for Beginners

Congratulations! You’re finally ready to shed some pounds, strengthen your heart and clear your mind.

While work-out routines are a dime a dozen, there are several routines that are proven to build strength, maintain bone density and improve balance, coordination, mobility and cardio.

While there’s been a lot of focus on the benefits of cardio training, strength training has tons of benefits as well. According to the CDC, strength training reduces the signs and symptoms of arthritis, diabetes, osteoporosis, heart disease, obesity and back pain. It even helps preserve brain function as we age.

Before starting any of the routines below, make sure to learn and focus on proper form. You should be constantly increasing your repetitions and weight to challenge your muscles to strengthen and grow.

1. 7 Minute Workout Routine

The first workout routine for beginners we’re going to preview was published in the American College of Sports Medecine’s Health and Fitness Journal.[1] The now famous 7 minute workout was found to have phenomenal health benefits for both endurance and weight loss.

The 7 minute workout uses high intensity interval training, in a sequence of 12 exercises that last for 30 seconds each, with 10 seconds of rest in between each exercise. As you get stronger, you can repeat the cycle 2-3 times.

That said, beginners can start doing the routine only once, and you’ll still get lots of benefits.

The routine itself uses the following exercises:

  1. Jumping jacks
  2. Wall sit
  3. Push-up
  4. Abdominal crunches
  5. Step-up onto chair
  6. Body weight squat
  7. Tricep dip on chair
  8. Plank
  9. High knees running in place
  10. Lunge
  11. Push-up and rotate
  12. Side plank

*Repeat 2-3 times.

The routine works all of your major muscle groups and will get your heart rate soaring. What we love about the 7 minute workout, is that it’s quick and you can do it anywhere – your home, office or hotel room. No weights, mats or special clothing required.

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You can download a 7 minute workout app developed by the New York Times, or watch and follow through this video created by Lifehack:

2. Beginner Body Weight Routine (NerdFitness)

With one of the most popular workout websites out there, NerdFitness has developed a great body weight exercise routine that doesn’t require any equipment or weights and can be done just about anywhere.

We like this routine because it’s simple and effective. Do each exercise, and move onto the next without a break. After completing the round, rest for 30 seconds and repeat.

Do about 5 minutes of stretching to warm yourself up before starting the routine.

  • 20 body weight squats
  • 10 push ups
  • 20 walking lunges
  • 10 dumbbell rows (using a gallon milk jug)
  • 15 second plank
  • 30 jumping Jacks

*Repeat for 3 rounds

Do some stretches after you’ve finished your workout.

3. Starting Strength Beginner Barbell Routine

Starting Strength is one of the most popular, widely recommended and effective barbell routines out there. Around for almost 30 years, it’s simple to follow and only uses a barbell. Nothing else.

There are 2 workouts, which you do on alternate days. You only workout 3 days a week, and never 2 days in a row. Here’s the routine:

Starting Strength Workout 1

  • 3 Sets of 5 Reps – Squat
  • 3 Sets of 5 Reps – Bench Press
  • 1 Set of 5 Reps – Deadlift

Starting Strength Workout 2

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Weekly Schedule:

  • Day 1: Workout 1
  • Day 2: Workout 2
  • Day 3: Workout 1

As you get stronger, continuously add weight so you max out at 5 repetitions.

4. Recommended Body Weight Routine (Reddit)

Based off of the principles from Overcoming Gravity, this bodyweight workout routine was developed in 2012 and has become something of an online phenomenon.

This routine will provide strength, muscle gain and fat loss, all provided your diet is in proper order.

There are only 9 exercises, which you do 3 times a week. Each exercise progresses, so that if you can’t do one now, there is a simpler form of the exercise you can start with.

For example, if you can’t do a push-up, you can start to wall pushes, or push-ups from your knees, until you’re ready to progress to the more challenging form.

You perform the hardest exercise in the progression you can, for 3 sets of 5-8 reps. Once you achieve that benchmark, you move on to the next progression of the exercise in your next workout. Rest 90 seconds between each set.

First Pair

Second Pair

Third Pair

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Core Triplet

5. Simplefit Beginner Routine

Simplefit is another popular body weight exercise routine. It’s simple, only requires you workout 3 days a week and only involves 3 exercises per day.

Day 1:

  • Max rounds in 20 min (as many rounds as possible in 20 minutes)
  • 1 pull-ups
  • 2 push-ups
  • 3 squats

Day 2:

  • 5 rounds for time (see how quickly you can complete each round, resting 3 minutes between rounds)
  • 2 pull-ups
  • 6 push-ups
  • 10 squats

Day 3:

  • For time (one round as quickly as you can)
  • 10 pull-ups
  • 21 push-ups
  • 21 squats

You can increase the number of repetitions for each exercise as you get stronger, if you’d like.

6. Growing Stronger

The Growing Stronger Routine was developed specifically as a strength training routine for older adults at Tufts University and is recommended by the Centre for Disease Control.

The exercises are done by lifting a load (body weight or a dumbell) and holding it for a count of two to four and then lowering it for another count of two to four. You then repeat the motion, smoothly and slowly for 10 repetitions.

The program is divided into three parts as follows:

Part I: Weeks 1 — 2

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  1. Squats (onto chair): 2 sets of 10 repetitions
  2. Wall Push-ups: 2 sets of 10 repetitions
  3. Toe Stands: 2 sets of 10 repetitions
  4. Finger Walking: hold the position for 10 seconds, 3 sets

Part II: Weeks 3 — 6 (add to part I routine)

  1. Biceps Curl: 2 sets of 10 repetitions
  2. Step-Up on Stairs (1 or 2 steps at a time): 2 sets of 10 repetitions
  3. Overhead Dumbell Press: 2 sets of 10 repetitions
  4. Side Leg Raises; 2 sets of 10 repetitions

Part III: Weeks 7 + (add to part II routine)

  1. Knee Extensions: 2 sets of 10 repetitions
  2. Leg Curl: 2 sets of 10 repetitions
  3. Lying Pelvic Tilt: 2 sets of 10 repetitions
  4. Floor Back Extensions: 2 sets of 10 repetitions

7. Just Do Something!

No matter how you decide to exercise, anything is better than nothing.

Choose activities, sports or exercises you enjoy doing, it will give you a better chance of sticking to it over the long term.

That said, if you’re looking to lose weight, studies suggest you do 30 minutes a day, along with a healthy diet.[2] That could mean walking at a brisk pace, tennis, biking or the gym. Some studies even suggest that walking 15-20 minutes a day reduces your chance of getting a heart attack or stroke.

For strength training, The Physical Activity Guidelines recommend that you do resistance exercise at least 2 days a week.[3] You can do weights, body weight exercises, or physical activity like heavy gardening (digging, hoeing), calisthenics, mountain biking, skiing, etc…

Botton Line

The bottom line is to choose an activity or routine you like to do and do it at least a couple of times every week. Throw in 15-20 minutes of walking every day and you’re golden!

As a beginner, you’ll want to pace yourself and choose a routine that’s not too complex or overwhelming.

The exercise routines above are some of the most popular and time tested routines available for beginners, guaranteed to get results and get you in tip top shape. Have fun!

Featured photo credit: Unsplash via unsplash.com

Reference

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Marc Felgar

Marc Felgar is an aging, health & senior care expert focused on improving the lives of mature adults.

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Last Updated on August 20, 2019

How to Control Your Thoughts and Be the Master of Your Mind

How to Control Your Thoughts and Be the Master of Your Mind

Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

Who Is Thinking My Thoughts?

Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

1. The Inner Critic

This is your constant abuser who is often a conglomeration of:

  • Other people’s words; many times your parents.
  • Thoughts you have created based on your own or other peoples expectations.
  • Comparing yourself to other people, including those in the media.
  • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

2. The Worrier

This person lives in the future; in the world of “what ifs.”

The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

3. The Reactor or Trouble-Maker

This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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This person can be set off by words or feelings, and can even be set off by sounds and smells.

The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

4. The Sleep Depriver

This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

The Sleep Depriver’s motivation can be:

  • As a reaction to silence, which he fights against
  • Taking care of the business you neglected during the day
  • Self-doubt, low self-esteem, insecurity and generalized anxiety
  • As listed above for the inner critic and worrier

How can you control these squatters?

How to Master Your Mind

You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

There are two ways to control your thoughts:

  • Technique A – Interrupt and replace them
  • Technique B – Eliminate them altogether

This second option is what is known as peace of mind!

The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

For the Inner Critic

When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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“Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

  • They rile up the Worrier.
  • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
  • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
  • They are a bully and is verbally and emotionally abusive.
  • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

Eliminate your worst critic and you will also diminish the presence of the other three squatters.

Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

For the Worrier

Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

  • Increased heart rate, blood pressure, or surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tense

Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

If you believe in a higher power, this is the time to engage with it. Here is an example:

Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

“Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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For example:

If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

“I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

Change those fearful thoughts when they happen:

“Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

For the Trouble-Maker, Reactor or Over-Reactor

Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

  • Increased heart rate and blood pressure; surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tension

I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

Breathe in through your nose:

  • Feel the air entering your nostrils.
  • Feel your lungs filling and expanding.
  • Focus on your belly rising.

Breathe out through your nose:

  • Feel your lungs emptying.
  • Focus on your belly falling.
  • Feel the air exiting your nostrils.

Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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Master your mind and stop the Reactor from bringing stress to you and your relationships!

For the Sleep Depriver

(They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

  1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
  2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

You can also use this technique any time you want to:

  • Fall back to sleep if you wake up too soon.
  • Shut down your thinking.
  • Calm your feelings.
  • Simply focus on the present moment. 

The Bottom Line

Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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Featured photo credit: Priscilla Du Preez via unsplash.com

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