Exercise in general and exercise in particular is essential – unless, of course, you want to live a long and healthy life. Walking around town looking for Pokémon? Already good. But for those who need really good results, a more serious load is required. Here’s what to do!
World-renowned fitness expert Dr. Michael Joyner from the American Mayo Clinic is sure: if you really want to turn back time and be in shape even when your body starts to age, then you should introduce two exercises into your daily routine. These are push-ups-burpees and jumping rope (ideally – weighted).
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Why push-ups and jump rope
Over the years, the body loses strength. Most people reach their peak of physical activity by age 25 (for marathon runners, the peak comes a little later – at 28).
In order to overcome the inevitable muscle loss with age, you must exercise. Exercise will also make you look younger. In an article for Outside Magazine, Joyner writes:
“Study after study shows that simple fitness tests are excellent predictors of future mortality.”
You can develop strength in different ways – for example, lifting weights. But these two exercises – push-ups and jumping rope – will simultaneously “pump” both your strength and your endurance. In addition, after a short period of training and adaptation, even a beginner can handle them.
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How to do push-ups and jump rope
Push-ups: Stand up straight, then squat down so that your hands touch the floor. Jump backward so that you take a push-up pose (“plank”). Do a push-up and take another jump to return to the squat. Jump up and stand straight.
As for the rope, everything is easier here – to jump over the rope for a certain time, alternating a series of jumps with another exercise – for example, the same push-ups. And, of course, you should ask your doctor for advice.
Another important rule is to break your exercises into “hard” and “easy” days. In other words, one day you need to give all the best, while the next day you can already afford to relax a little. Joyner says:
“Control your pace – otherwise he will start to control you.”