A 60-year-old woman who is in the best shape of her life has shared a quick workout you can do anywhere.
So if you want to get in shape and don’t know where to start, don’t be afraid, you’ve come to the right place.
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Dalyce, a mother of seven from the US who had her first child at 24 and her last at 47, is a certified personal trainer and fitness instructor.
She grew up in Las Vegas and describes herself as a “fit mom of seven” and a “home workout expert.”
Not only has she completed three marathons in a row, but she also often shares quick and simple workout videos online, making it more accessible for women to tone up and get in shape.
In one of her clips, we saw the brunette beauty wearing a red slip, demonstrating a quick workout you can do in your kitchen.
So even if you haven’t signed up to the gym yet, you can still join in and tone up.
Dalyce said: “If you want toned, fit legs, it requires muscle – not just less fat, but muscle.”
She then wrote, “Here’s a menial job you can do anywhere.”
And don’t worry, it won’t take hours. In fact, according to Dalyce, “it only takes a few minutes.”
The fitness fan continued: “Add to your next leg day or use it as a “finisher” to your heavy leg day.
Sh then demonstrated four exercises, a simple squat, followed by a lunge to the left, a lunge to the right, with a squat and heel raise to finish.
The fit mom explained that you should do eight reps of each exercise, and do this for three to four rounds, or five if you can.
The TikTok clip, which was posted under the username @fit__momof7It clearly left many speechless as it quickly racked up 133,300 views.
Social media users were impressed with Dalyce’s leg workout and many took to the comments to express this.
One person said: “I’m glad I found this PAGE. I’m starting TODAY!”
How much exercise should you do and when?
There are guidelines issued by the NHS and the Government about how much exercise people should do each day.
People should be active daily and avoid sitting for long periods.
The NHS recommends that adults – those aged between 19 and 64 – should do 150 minutes of “moderate intensity activity” a week.
This equates to 21 minutes a day or 30 minutes five days a week.
Or they could do 75 minutes of vigorous activity a week, which could be less than 11 minutes a day or 25 minutes three days a week.
Adults should also do strength exercises at least twice a week.
Examples of moderate-intensity activities include brisk walking, water aerobics, cycling, dancing, playing doubles tennis, pushing a lawn mower, walking, or rollerblading.
Examples of vigorous activities include running, swimming, cycling fast or up hills, climbing stairs, sports such as football, rugby, netball and hockey, jumping, aerobics, gymnastics or martial arts.
Things like lifting heavy weights, climbing hills, spin classes, or circuit training are considered very vigorous.
What time should you exercise?
Exercising throughout your day, no matter what time of day, is a good idea.
But you may want to be more selective depending on your goal.
A 2023 US study of 5,285 middle-aged adults showed that exercising between 7am and 9am was the best time if you want to lose weight.
The researchers found that gym-goers who got up early had lower body mass index (BMI) and waist circumference than those who worked out later.
A 2022 study led by Prof Paul J Arciero, Skidmore College, New York, found that the ideal time of day to wear your kit can vary depending on your gender.
Professor Arciero said women looking to lose fat around their belly and hips would do better to hit the gym in the morning, but those looking to gain upper body strength or simply improve their mood may see more results with evening exercise. .
The results were opposite for men.
If you have trouble sleeping, it has been found that exercising in the morning can help, but exercising in the evening can help you stay asleep.
Exercise can generally improve sleep quality.
Another added: “These are great! Thanks!”
A third commented: “Great job!!”
While someone else simply wrote: “Leg goals.”
At the same time, another fitness enthusiast smiled: “I love equipment-free exercise ideas.”
This story originally appeared on The-sun.com read the full story
