Weight training becomes even more important the older we get. From planks to squats to (full) push-ups, this simple but challenging workout—illustrated with four-color illustrations of the justice in workout gear—will have you getting fit in no time. Under pressure, an oak may snap, whereas a bamboo tree will sway and bend. Try this easy total-body workout from Justice Ruth Bader Ginsburg’s trainer, Bryant Johnson. We start with pushups or planks. I'd like to exercise, but I don't have time in my schedule. he asks. All you need are hand weights or water bottles to get started. She told me she could give me a full workout in about 20 minutes. That's what so many people say. "CHURCH: HIIT helps you have a very efficient workout because you're stimulating more physiological pathways. Our workout starts with 5 minutes of cardio, then moves on to weight training. There just are so many benefits, and each year we learn more and more. It covers everything you need — from cardio to strength training to stretching.Then, for the upper body and chest, Bryant suggests a rowing-like exercise, which he also demonstrates here. "Maintaining muscle mass and strength is absolutely critical to quality of life, to healthy aging." I appreciate it.Johnson compares interval training to driving a car. (You can also try 20- or 30-second sprints. I said prove it, and she did at the NPR gym, starting on the treadmill.Church says the benefits of working out are innumerable. Today we're going to do a 10-minute lower-body workout. Sit down.ALLISON AUBREY, BYLINE: What we're going to do is start out nice and easy.This workout ends with 4 minutes of stretching, which for me is a supplement to a yoga practice. Then, maybe this workout is for you. You're stimulating more muscles, so you're getting more benefit.CHURCH: Turbo boost is a great analogy.After cardio, weight training is the next essential component of our workout. "HIIT [high-intensity interval training] helps you have a very efficient workout. I'm still running. Transcript provided by NPR, Copyright NPR.MARTIN: I mean, I'm a true believer.MARTIN: All right, yeah.
Instead, think intervals, or high-intensity interval training. He says it's the ultimate use it or lose it.Only 10 minutes of cardio? But here's the hack: Whether you're on a treadmill, an elliptical, or exercising outside, say goodbye to your steady pace. Then we move on to squats, which he demonstrates here.Then I have Rachel lift one leg off the ground. Repeat this circuit — squats, rows and pushups — three times.AUBREY: But just because it's hard, don't skip it. I guess fine.AUBREY: You know, we laugh, but it's good to be reminded of all the ways that exercise helps our bodies and our minds.AUBREY: Thanks so much, Rachel.AUBREY: All right. Add another 5 minutes of cardio before ending with stretching. "From age 40 or 50 on, you lose 1-2 percent of your muscle mass per year," Church says. You're stimulating more physiological pathways and you're stimulating more muscles. Maintaining muscle mass, maintaining strength is absolutely critical to quality of life. I like to alternate between one minute of cycling as hard as I can, followed by one minute at a more leisurely pace. We start with pushups or planks. "Which type [of tree] is the strongest?" You got about 22 minutes.AUBREY: Next, we're going to move on to strength training. You can use a towel, belt or resistance band.AUBREY: And Rachel says she's on it.AUBREY: All right, how's that feeling?AUBREY: OK. Now I want you to stand up. So instead of going even-steven there, we're going to do some high-intensity interval training, and this means I want you to go hard for 20, and then slow down for 20.MARTIN: Thank you, Allison. Bryant Johnson has built in repetitions of three simple exercises. On the highway, cruising at a steady pace, you don't burn as much fuel. "It's a way of calming the nervous system down," Johnson says.But you don't have time, right? )AUBREY: You know, there is a ton of evidence to show that if you want to stay healthy, fend off disease, you need about 150 minutes of exercise a week. Add another 5 minutes of cardio before ending with stretching.AUBREY: Tim Church says high-intensity interval training, or HIIT as it's known, is really good for you.MARTIN: It feels intense, yeah.AUBREY: You know, we don't have time to do the whole thing here, but if you listen to our new Life Kit podcast, we'll walk you through the whole shebang - the 22-minute workout.MARTIN: NPR's Allison Aubrey.
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