We note up front that we are neither exercise physiologists or nutritionists. We are however committed to mental and physical health. If you do have serious health or fitness considerations, it is important to consult with an expert (ie: not this article).
It is no secret that in order to get the most out of your workout and burn fat efficiently, a combination of cardio, core and strength exercises are recommended - especially as we age.
The ageing process (eg bum sagging to meet knees) results in a loss of muscle mass which leads to a decline in metabolic rate. One consequence is the 'bum problem' or a bulging mid-rift and weak core, but this doesn't have to be you and if it currently is, you can actually take steps to change it. According to Harvard Health:
"AGING IS NOT FOR SISSIES. NO MAN CAN STOP THE CLOCK, BUT EVERY MAN CAN SLOW ITS TICK. RESEARCH SHOWS THAT MANY OF THE CHANGES ATTRIBUTED TO AGING ARE ACTUALLY CAUSED IN LARGE PART BY DISUSE."
Construct a balanced exercise program. In their view, endurance exercise is the best way to improve cardiovascular function. It helps keep the heart muscle supple and the arteries flexible, lowers the resting heart rate, and boosts the heart's peak ability to deliver oxygen-rich blood to the body's tissues. A related benefit is a fall in blood pressure.
Endurance exercise is also the best way to protect the body's metabolism from the effects of age. It reduces body fat, sensitizes the body's tissues to insulin, and lowers blood sugar levels. Exercise boosts the HDL ("good") cholesterol and lowers levels of LDL ("bad") cholesterol and triglycerides. And the same types of activity will fight some of the neurological and psychologic-al changes of aging. Endurance exercise boosts mood and improves sleep, countering anxiety and depression. In addition, it improves reflex time and helps stave off age-related memory loss. All in all, many of the changes that physiologists attribute to aging are actually caused by disuse.
A variety of exercise machines can also do the job, but only if you use them properly. The key is regular activity. Start slowly if you are out of shape, then build up gradually to 3–4 hours a week. A program as simple as 30 minutes of brisk walking nearly every day will produce major benefits.