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Exercise: How to live longer
Why are workouts good for you?
Men who exercise regularly can live for and average of 3.7 years longer and women can live for 3.5 years longer. Physical activity will:
The Eight-Week Plan
Turn Back Your Body Clock's fitness expert Tim says:
"For the participants in the Turn Back Your Body Clock series I devised an 8-week exercise plan, splitting the programme into two phases of four weeks each. In the first four weeks you will get your muscles tuned up because better muscle equals more calories burned. You also need to build up your joint strength and tensile strength on the muscle in preparation for the second four weeks, where there is more aerobic work. Remember to spend no more than one hour in the gym and allow one full day of rest between each weight training session. Check with your GP before starting any exercise programme."
The eight-week plan is made up from two types of workouts: weight and cardio. The plan has two phases of four weeks each and you can follow it yourself with the programme below.
"For the participants in the Turn Back Your Body Clock series I devised an 8-week exercise plan, splitting the programme into two phases of four weeks each. In the first four weeks you will get your muscles tuned up because better muscle equals more calories burned. You also need to build up your joint strength and tensile strength on the muscle in preparation for the second four weeks, where there is more aerobic work. Remember to spend no more than one hour in the gym and allow one full day of rest between each weight training session. Check with your GP before starting any exercise programme."
The eight-week plan is made up from two types of workouts: weight and cardio. The plan has two phases of four weeks each and you can follow it yourself with the programme below.
The Weight Workouts
You will be doing sets of ten repetitions of each exercise for this workout. You’ll need 3-5 minutes of warm up before you start. Then the first set of each exercise should be done with lighter weights to prepare the specific muscles. Try doing squats, lunges, row and presses with weights. About 30 per cent of the exercises should be for your core (the muscles in your abdomen and lower back).
The Cardio Workouts
If you're really unfit these could be power walks in the park or on the treadmill. If you're already quite fit then you could try running or a body conditioning or spinning class. This can be built up to 60 minutes per session as and when your fitness improves.
PHASE 1
Weights: Three 40-minute total body workouts per week, followed by 20 minutes of cardio.
Cardio: Two 40-minute workouts a week, building up to a 60-minute, non-stop session.
PHASE 2
Weights: Two 40-minute total body workouts per week, followed by 20 minutes of cardio.
Cardio: Three or four 60-minute workouts a week.
You will be doing sets of ten repetitions of each exercise for this workout. You’ll need 3-5 minutes of warm up before you start. Then the first set of each exercise should be done with lighter weights to prepare the specific muscles. Try doing squats, lunges, row and presses with weights. About 30 per cent of the exercises should be for your core (the muscles in your abdomen and lower back).
The Cardio Workouts
If you're really unfit these could be power walks in the park or on the treadmill. If you're already quite fit then you could try running or a body conditioning or spinning class. This can be built up to 60 minutes per session as and when your fitness improves.
PHASE 1
Weights: Three 40-minute total body workouts per week, followed by 20 minutes of cardio.
Cardio: Two 40-minute workouts a week, building up to a 60-minute, non-stop session.
PHASE 2
Weights: Two 40-minute total body workouts per week, followed by 20 minutes of cardio.
Cardio: Three or four 60-minute workouts a week.
Tim's Training Tips
Sip water - one litre an hour when exercising.
Do some cardio/aerobic training most days of the week to burn fat.
Try cardio training first thing in the morning on an empty stomach.
When lifting weights work on bigger movements for your larger muscle groups first.
Always maintain correct weight-lifting technique.
Eat a small meal about one hour before weight lifting.
