465: Brad Williams - Fitness After 40: Blending Circuit Training and High-Intensity Workouts

Fitness After 40: Blending Circuit Training and High-Intensity Workouts

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In the podcast episode, Brad Williams from Over 40 Fitness Hacks shares insights into his preferred workout routines for individuals over 40, emphasizing circuit training and high-intensity training (HIT). He highlights the effectiveness of combining circuit training, aimed at increasing basal metabolic rate (BMR) and lean muscle mass, with one day of HIT at home to combat age-related challenges like sarcopenia.

Williams begins by discussing circuit training, explaining its focus on weightlifting to elevate BMR. He advocates for an efficient approach to weight training, emphasizing the importance of maintaining lean muscle mass, especially after 40. He outlines a circuit training regimen, suggesting exercises for different muscle groups interspersed with cardio intervals, particularly high incline treadmill walking, to maximize time in the gym and keep heart rate up.

He provides an example upper-body-focused workout, detailing exercises and emphasizing the importance of continuous movement and minimal rest between sets. Williams suggests gradually increasing the number of exercises and sets over time to adapt to the intensity of circuit training.

Transitioning to HIT, Williams addresses the decline in mitochondrial density associated with aging and the importance of HIT in counteracting this decline. He explains his preference for at-home HIT, advocating for short bursts of intense exercise followed by brief rest periods to maximize mitochondrial growth. He shares his personal progression in HIT, starting with basic exercises like push-ups and gradually increasing intensity by adding resistance or altering the exercise.

Williams concludes by encouraging listeners to experiment with these workout styles, emphasizing the flexibility to tailor routines to individual goals and preferences. He offers a free consultation for further guidance and expresses gratitude for the learning opportunities gained from hosting the podcast. Overall, the episode serves as a comprehensive guide for implementing circuit training and HIT for individuals over 40, aiming to enhance fitness and combat age-related challenges.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV