Perfect Fit America

Groundbreaking research reveals that just five hours of weekly exercise can turn a 50-year-old’s heart into a 30-year-old’s in structure and function.

In a two-year randomized controlled trial, sedentary adults who combined Norwegian 4×4 intervals with moderate aerobic and resistance work regained heart elasticity, size, and pumping power lost over decades.

This regimen not only boosts cardiovascular fitness but also lowers long-term risks for heart disease and high blood pressure.

The study challenges the idea that it’s ever too late to start moving.

Discover the full exercise prescription, results, and science-backed tips in the article below.

Staying Fit at 50+ will only happen if you watch your diet, reduce your alcohol consumption, sleep as close to 8 hours as possible and reduce your stress to the best of your ability.

WOD: "Telephone pole" workout.
For 1 mile, at every telephone pole (or every other drive way)::
10 jumping jacks
10 pushups
10 Burpees
10 dive bomber pushups
20 squats (holding ur arms extended to the sky)
**Sprint in between each pole as fast as you can

WOD:
row (erg) 3000m
run 1/2 mile
100 push ups
run 1/2 mile
50 burpees
run 1/2 mile
100 squats
run 1/2 mile
50 pull ups
run 1/2 mile
100 situps
2min plank
---- Goal = 45min-1hr
Happy Thursday everyone!!!!!

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Ok. Shoulder has healed and back feels great ... time to get back to it.
WOD: (coffee first of course)
1 mile warm up
15 Deadlifts ( #150, #175, #200)
20 Dead Hang Pullups (Nooooo Kipping)
20 #20 (Med Ball) wall ball
25 Burpees w/hand release pushups
25 Plank Pikes
30 straight leg situps w/ #20 med ball on chest
1 min Spin bike sprint
Repeat for 2 sets.
Finish with 10k run
.. this will be interesting!!

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