These best weight loss and fat burning workouts are ideal for Baby Boomers. You’re never too old to lose weight and burn fat. Even if you can’t run anymore, your body can still burn fat and lose weight with the right fat burning exercises. For example, baby boomers can put their body into weight loss mode with stationary bike routines. But in order to trigger weight loss that will make a difference in your fat loss plans, a Baby Boomer must implement high intensity interval training.
I’m a certified personal trainer and see Baby Boomers casually pedaling away on stationary bikes. But don’t underestimate what your body can do on a stationary bike. Many stationary bikes come with an “interval” program. This is the program the baby boomer will want to use for losing weight. Never mind what the machine’s computer choices say. Yes, one of the choices is called fat burning. But naming various computer configurations is a classic gimmick by the exercise equipment manufacturer. Ignore it.
Choose the interval program on the stationary bike. If a stationary bike does not have an “interval” program, then select manual, because other stationary bike programs don’t quite resemble “interval.” If you can select “interval,” select a time of 30 minutes.
After warming up for five minutes, increase pedal resistance so that a speed of 100 RPM’s is challenging, but not impossible. Maintain 100 RPM’s for the duration of one of the “interval” spikes on the bike’s computer. Depending on the manufacturer, each interval spike, with a time selection of 30 minutes, will be two minutes long. In fact, the warm-up configuration on the bike may be longer than five minutes, and variations in the configuration will alter pedal resistance.
But the principle is this: Alternate very high-effort workloads with casual pedaling. Two minutes very high, two minutes casual. If you want to do only one minute of intense pedaling, that’s fine. But increase the intensity since it’s a shorter interval. You can even do 30-second high intensity intervals. But again, make sure pedal resistance and speed are increased so that after 30 seconds, you’re exhausted. Casual pedaling for recovery can be for two minutes or less.
Very hard…casual…very hard…casual…very hard…casual: This is high intensity interval training (HIIT), and it creates a fat burning weight loss effect that the traditional steady pace pedaling fails to deliver. The HIIT principle can be applied to other cardio equipment, but the problem with other cardio equipment is that many baby boomers feel they must hold onto the rails.
This is counterproductive. It burns a lot less calories, will not burn much fat, and isn’t the real thing. If you feel edgy about letting go of rails that you’re used to holding onto, then practice letting go at an easy pace and get comfortable psychologically with that first, before doing interval training. Letting go will also improve your balance, which will carry over to your tennis game, golf, bowling, etc.
The next big weight loss secret for baby boomers is strength training. Many baby boomers, especially women, do not strength train. But strength training should not be limited to young people. Baby boomers will benefit tremendously from strength training. One of those benefits is a higher resting metabolic rate, i.e., increased fat burning capacity while at rest. You can’t get this from a pill.
Some baby boomers are retired. They have the time now to visit a gym several times a week and strength train. If you want to really lose weight, especially stubborn fat, you must start strength training. There’s no way around it, especially if you enjoy eating good hearty meals.