Each week this January, the Well desk will suggest a program of workouts to help you get moving. So far, we’ve covered beginner workouts and exercises for pain and injury prevention.
The first step in any new workout regimen is simply to find a form of movement that you like to do. Once you know what you enjoy and can sustain, you might find yourself looking for an extra challenge.
Pushing your limits is important at every age, said Brad Schoenfeld, an exercise science professor at Lehman College in the Bronx. Many of the exercisers he encounters are essentially doing the same workout they have done for the previous six months or year without any change.
“If you’re easily completing those repetitions and you’re just putting the weights down, you’ve plateaued,” he said. “You’re not going to continue to achieve gains.”
Building the muscles required for quick, powerful movements such as sprinting or lifting a heavy bag into the car is especially important for longevity, he said. Those are the muscles that decline the fastest with age, starting in your mid-30s.
“It’s like having a bank,” Dr. Schoenfeld said. “If you start training when you’re younger, it tends to carry over more.”
But it’s never too late to challenge yourself. You might try lifting more weight, running faster or experimenting with an entirely different activity. If you’ve never done high-intensity interval training or tried plyometrics, surprise your body with something new.
With that in mind, here are five of our more challenging workouts to help you level up.
Try high-intensity interval training.
High-intensity interval training, or HIIT, is a great way to get in a fast, effective workout. This quick routine is helpful if you are short on time, and it allows you to test the waters of HIIT. Once you feel more comfortable, try building your own version.
How long: 10 minutes
What it’s good for: A quick, hard cardio burst along with some functional strength training
How often: Once per week to start, and no more than three times per week
Get stronger at home.
Strength training doesn’t require a weight room, but it helps to have a couple of weights handy. Dumbbells are a great way to get started: You can use them as you would a barbell — in a bench press, for example — or separately to isolate smaller muscles.
How long: 20 minutes
What it’s good for: Full-body strength training
How often: Two or three times per week
Develop strength for everyday tasks.
For many people, wanting to feel strong enough for everyday life can be a powerful motivator. This workout is designed around everyday movements to help you feel more comfortable carrying your toddler or bringing your groceries into the house.
How long: 10 minutes
What it’s good for: Long-term functional strength
How often: Twice per week, with at least one day of rest between sessions
Build power and stability.
Strength is important, but so is power — the ability to deploy that strength quickly. Explosive plyometric training is the cornerstone of both athletic excellence and healthy aging. This workout will get you started.
How long: 20 minutes
What it’s good for: Explosive power and speed
How often: Twice per week, with at least one day of rest between sessions
Become more agile.
For a workout that combines cardio, strength and power, try agility training. Agility blends the explosiveness of plyometrics with the hand-eye coordination you need on the basketball court or in daily life.
How long: 10 minutes
What it’s good for: Improving your ability to sprint, pivot and respond quickly
How often: Once per week
Erik Vance is a staff editor for The Times’s Well desk, where he focuses on coverage of fitness and a healthy lifestyle.
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