Exercise
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Daily exercise is an essential part of any anti-aging program: aerobic training 3 to 4 times a week for cardiovascular fitness and fat burning, plus resistance training to protect muscle, strength, and metabolic rate.
Why exercise belongs in your anti-aging program
Daily exercise is an important part of your anti-aging program. Exercise can accomplish many things for you, including the opportunity to socialize while providing a sense of pleasure and accomplishment that can be immensely rewarding.
Aerobic exercise — such as jogging, or using a treadmill, elliptical, or stationary bike — 3 to 4 times a week for 30 to 45 minutes per session will give you a good cardiovascular workout and help you maintain a healthy weight by burning fat.
However, by adding resistance training three to four times a week, you will maintain good muscle strength and tone that will not only make you look and feel great, but will also protect you from injury while simultaneously increasing your metabolic rate. Don't underestimate the importance of this aspect of your exercise routine: a recent study showed a direct relationship between lifespan and muscle mass and strength.
A routine that works
A desirable routine is 30 minutes of weight resistance training followed immediately by 30 to 45 minutes of cardio. Work each major muscle group once a week, split across four days:
Day 1 — Chest and triceps
The first training day of the week targets the chest and triceps.
Day 2 — Legs
The second day is devoted to the legs.
Day 3 — Shoulders
The third day focuses on the shoulders.
Day 4 — Back and biceps
The fourth day rounds out the week with back and biceps.
How to train
Choose 3 or 4 exercises per body part, and select a weight that allows you to complete 3 sets of 15 to 20 repetitions until failure. Rest no more than a minute between sets. Focus on good form, and increase the weight slowly as you make strength gains. Your goal is to achieve a dull ache in the muscle at the end of your workout.
If you need a more structured program, we will help you find a personal trainer, who can make a huge difference — especially to get you started.
About the author
Allen Smolenski, M.D.
Emergency Medicine physician and founder of Coastal Medical Clinic in Surfside Beach (2009). After losing nearly 60 pounds himself — and placing third in his class at the 2008 NPC Natural Northern USA Bodybuilding Contest — he completed a fellowship in Anti-Aging and Regenerative Medicine through the A4M, and now helps patients across the Grand Strand optimize their hormones, metabolism, and long-term health.
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