For many people, losing weight from 60 onwards becomes more and more difficult, because at the same time they have to try not to lose their body mass. This is due to the fact that with age the metabolism is no longer as fast as in youth. In fact, this can lead to the loss of muscle mass. However, it is not too late to reverse the aging processes and get in shape regardless of age.
Table of Contents
- Appropriate training and diet as methods to lose weight from 60
- Increase the sport-independent activity thermogenesis
- Low intensity cardio training during the rest period
Appropriate training and diet as methods for losing weight from 60
Key factors for weight loss include regular exercise and dietary changes that could consist of lean protein sources, fruits and vegetables. In addition to a healthy diet and a calorie deficit, people over 60 should also challenge their bodies in other ways during a workout. In this way can also increase the burning of calories. Accordingly, people of older age should focus on regular strength training and perform suitable aerobic exercises. If both are available, the following five helpful tips can help with weight loss.
Add strength training with medicine ball to fitness program
As we age, most people lose not only muscle mass, but also strength and speed. One of the best training tricks is to add strength training to your respective workout plan. This means adding exercises that use type 1 muscle fibers. Functional strength training could be a solid start to 60+ fitness. Strength exercises not only improve speed, but also stimulate the central nervous system. This enables older individuals to recruit more muscle fibers during their workouts, which promotes calorie burning. Among the best exercises for losing weight over 60 are those with medicine balls. A few sets of 8 to 10 repetitions are great for this.
Cluster training with weights as an effective training method
Cluster training is a fun exercise technique that can be easily incorporated into daily routines. This allows people 60 and older to put more stress on their muscles and helps them recruit and use all of their muscle groups. To perform what is known as a cluster set, a regular exercise should be performed using weights with 15 to 20 repetitions and short rests in between. In doing so, the selection of weight that is challenging but safe is recommended to perform about 8 to 10 repetitions. Upon reaching this repetition range, a 15- to 20-second rest period is followed by as many repetitions as possible. In this way, endurance and strength can be better trained.
More cycling when training with bicycle ergometer
Instead of performing an ordinary workout on the bike, when losing weight from 60, consider adding some bike sprints to your workout routine. Such more intense cycling races, accordingly, also burn more calories and fat than the normal exercises, although this is done in a shorter time. The best way is to start intense for 15 to 20 seconds and then rest for 20 to 40 seconds. After that, 6 to 10 rounds can be repeated.
Increase non-exercise activity thermogenesis.
NEAT stands for “Non-Exercise Activity Thermogenesis,” which in German means sport-independent activity thermogenesis. Basically, this stands for the energy expended outside of exercise sessions in addition to sleeping and eating. A good portion of calorie burning comes from total caloric expenditure. That’s why it’s important to get as much physical activity in during the day as possible. This is because people are considered sedentary even when they are working out, but not really moving during the other hours of the day. For this reason, physical activity during the day can be an important factor in losing weight over 60. An example of this could be daily playtime with a dog or a grandchild. Most people at this age always look forward to such opportunities. This also includes gardening, housework on the daily list and simply increased physical activity.
Low-intensity cardio exercise during rest periods.
Another way to increase calorie consumption is to perform light cardio activity during rest time. Suitable for this purpose are exercises with or without an exercise bike , jumping rope or even squats with your own body weight. When performing this type of exercise throughout the workout, the body burns significantly more fat.