Healthista brings you anti-ageing workouts in a three part series with Annabelle Johnstone-Dougall, Clinical Exercise Physiologist and Sports Scientist. These workouts focus on specific moves to help target age related conditions such as diabetes, heart disease and stroke – here’s workout three
Now it’s no secret that getting your heart pounding and your blood pumping is good for you, but how does cardiorespiratory exercise affect the ageing process? Today’s episode focuses on a body weight cardio circuit that’s sure to do a whole lot more than just make you sweat.
On a microscopic level cardio acts to increase the number of mitochondria within our cells. Mitochondria, tiny as they are, play an enormous role within the body and essentially act as the engine of each cell taking in nutrients and creating energy so that our bodies can function. As we age the number of these little engines within our cells decline.
Now as I mentioned before the good news is we can stimulate an increase the mitochondria with cardio, more mitochondria means better body functioning. On a larger scale cardio workouts when implemented 4-5 times per week have been proven to reduce the risk of age related conditions such as diabetes, heart disease and stroke while improving lean muscle mass, metabolism and weight management. So with all these amazing lifelong benefits for only 26 minutes of daily commitment what are you waiting for?
Body weight cardio circuit
- Bicycle crunches, 45 seconds on 15 seconds rest
- Reverse push up, 45 seconds on 15 seconds rest
- Squat pulse, 45 seconds on 15 seconds rest
- Kettle swing single arm, 45 seconds on 15 seconds rest
- Plank rock, 45 seconds on 15 seconds rest
- Crawl out with rotation, 45 seconds on 15 seconds rest
- Reverse lunge with drive, 45 seconds on 15 seconds rest
- Squat jump oblique crunch, 45 seconds on 15 seconds rest
- Reverse crunch lowers, 45 seconds on 15 seconds rest
- Mountain climbers, 45 seconds on 15 seconds rest
- Jump lunge, 45 seconds on 15 seconds rest
- Burps with shoulder taps, 45 seconds on 15 seconds rest
Rest for two minutes and repeat the circuit once more
Watch more anti-ageing workouts:
Annabelle Johnstone-Dougall is an Australian Clinical Exercise Physiologist and Sports Scientist practising in London having completed her Honours degree at the University of Queensland in 2016. As an Exercise Physiologist, Annabelle focuses on the prescription of exercise as medicine for a wide variety of conditions including metabolic syndromes, weight loss, cardiorespiratory and renal complications, musculoskeletal and neuromuscular conditions, mental health issues, disability, cancer, and geriatric care. Having competed in both triathlon and cycling at a national level, Sports Science is also an area for which Annabelle always had an intense passion and has been involved with sports performance, rehabilitation and strength and conditioning across a variety of sub-elite and elite sports.