goblet-squat,-anti-ageing-workouts-by-healthista.com

Anti-ageing workout – 25-minute resistance training circuit

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 ageing factors in the body – here’s workout one  

Exercise may not be the fountain of youth, but it certainly can slow down the ageing process and some of those unwanted physiological processes associated with ageing while reducing your risk of developing conditions that may affect us as we age.

In this episode Annabelle Johnstone-Dougall focuses on a full body resistance training workout that targets three common ageing processes that play a huge role in how young we feel. These include a decline in muscle mass or strength, a reduction in bone mineral density and of course the dreaded slowing of metabolism.

How will resistance training combat these processes and turn back your biological clock?

Both muscles and bones are living tissues that respond to impact or load bearing exercise such as resistance by getting stronger. So when it comes to a decline in muscle mass, implementing strength training 2-3 times per week will help to re-build or retain your muscle mass and strength. Bones are a little different with their density peaking at around age 30 and then declining. This means that those under 30 can really stimulate the development of healthy bone tissue with strength workouts. If your over 30 the good news is you can still use this workout to help retain your current bone density and reduce the risk of conditions such as osteoporosis or brittle bone. So what about metabolism? Well strength training has you covered again, this time it’s two fold. Not only will this workout burn some serious calories, but the gains in muscle mass that result from this type of training also increases your resting metabolism. This means you’ll burn more calories even when you’re not exercising. Win win right?

25-minute anti-ageing resistance workout

Format – Super sets

First super set 

  • Goblet squats, 10-12 reps
  • Flute bridge, 10-12 reps

Rest between 90-120 seconds and repeat set two more times

Second super set

  • High plank row and rotation, 10-12 reps and repeat on other side
  • Standing curl press, 10-12reps

Rest between 90-120 seconds and repeat set two more times

Third super set

  • Kettle swing single arm, 10-12 reps and repeat on the other arm
  • Reverse lunge with front straight armed raises, 10-12 reps and repeat on the other leg

Rest between 90-120 seconds and repeat set two more times

Fourth super set

  • Russian twist, 10-12 reps
  • Straight armed weighted sit up, 10-12 reps
  • Weighted bicycle, 10-12 reps

Rest between 90-120 seconds and repeat set two more times

bio-pic-263x300Annabelle 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.

 

Read more:

30 Minute fat-burning workout for lower body – new Sweaty 30 series

Anti-ageing face yoga to help lift the cheeks and jaw in 60 seconds

How to do an anti-ageing face massage in 4 minutes 

Exactly what this anti-ageing doctor has had done herself

 

< Back

Also in this week’s magazine

Working from home again_ Increase your productivity with these 5 tips FEATURED
Mood and Mind

Working from home? Increase your productivity with these 5 tips

Feeling a little loco now that your back to working from home again? Is your productivity lacking? Here are 5 top tips to help you stay focused 

Is THIS the best way to get fit_ 9 benefits of strength training FEATURED
Editor's Diary

Is THIS the best way to get fit? 9 benefits of strength training

CrossFit, HIIT training, spin class, swimming, strength training - what exactly is the best way to get fit? Healthista Editor Olivia Hartland-Robbins reports for National Fitness Day

Fitness sensation Krissy Cela reveals 10 tips on getting back into the gym post lockdown FEATURED NEW
Celebrity

Fitness sensation Krissy Cela reveals 10 tips on getting back into the gym post lockdown

Worried about getting back into the gym post lockdown? Worry no more, Instagram fitness star Krissy Cela reveals 10 back to the gym tips 

Garlic bread - how this foodie favourite can help boost your immune system FEATURED
Nutrition

Garlic bread – how this foodie favourite can help boost your immune system

Garlic - a foodie favourite and aromatic vegetable that can also improve immunity. We officially have an excuse to eat nothing but garlic bread as a way to protect ourselves from that virus

Looking for first date ice breakers_ Celebs Go Dating matchmaker Anna Williamson reveals 11 tips FEATURED
Celebrity

Looking for first date ice breakers? Celebs Go Dating matchmaker Anna Williamson reveals 11 tips

Ice breakers are an important part of a successful first date. Healthista spoke to Celebs Go Dating life and relationship coach Anna Williamson who reveals 11 tips

Jillian Michaels weight loss tips FEATURE
Celebrity

Jillian Michaels says these 11 fat loss tips will help you lose weight and keep it off

Healthista has called upon the ultimate weight loss guru - Jillian Michaels shares 11 ways we can lose weight and keep it off for good

HEALTHISTA' WEIGHT LOSS PRODUCTS

HEALTHISTA' WEIGHT LOSS PRODUCTS

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top