Helen Mirren holds the key to aging without muscle pain

Helen Mirren is a living legend of the big screen. From her West End Shakespearean roles to her Oscar-winning performance as Queen Elizabeth II, she has even been featured in the Fast & Furious saga. Mirren doesn’t have to do a lot of stunts to keep up with Vin Diesel’s gang, she’s still healthy thanks to a simple workout she’s done her entire life. (Photo: Stefania D’Alessandro / Getty Images)

If there is any trick for keep active as we age, it is stretch. Many people don’t take the time to stretch for even a few minutes every day, which is a shame because if we move from the office chair to the car or the sofa, our range of motion decreases and we will suffer in our old age.

But Royal Canadian Air Force exercise plan what is the actress following Helen Mirren (the same as Prince Charles of England and other royals, as published The reason and the magazine GQ) may help us lose belly fat and to age in a healthy way.

As the winner of an Oscar for her role as Queen Elizabeth II has been able to verify in her own flesh, a daily routine stretching It can increase range of motion, reduce the risk of injury, and decrease sore muscles. In fact, if you convert the Stretching in a habit, you can avoid the most common ailments. Where do you start? Well there is a very simple, but not necessarily easy thing that you can do right now to check your fitness: Try touching your toes.

At least, that’s the recommendation of the Hollywood superstar who stays in shape so she can perform her roles on the big screen in the best possible way; From the twists on The Queen to action movies like Red and Fast & Furious, it is well known that Helen has made use of the XBX workout plan.

It is the female version of the military training routine named 5BX (five basic exercises for strength and flexibility) conceived in the late 1950s by William Orban, athlete and sports coach for Royal Canadian Air Force pilots.

Mirren confessed years ago, during an interview for Good Morning Britain, He had included this routine in his day to day to get in shape, and it is a practice that he still uses. The best? That they are only 12 minutes and what can be done anywhere as they are simple calisthenics exercises in which no additional material is required.

“It’s the exercise that I’ve done on and off all my life. It gets you in shape very gently. Two weeks doing it and you think: Yeah, I could go to the gym now.”

The actress says she feels much better when she practices this Canadian military physical training plan, which she usually does two weeks in a row and then rests; It is also the reason why it boasts enviable energy and vitality past the 70s.

As we age, our muscles shorten, limiting our range of motion. This causes many older people to drag their feet with very limited movement, and walk with the body bent, as if bent in two. Regular stretching helps keep those muscles long, actively fighting the aging process. It also reduces acute inflammation in our bodies, according to science, helping us live longer.

How to do Helen’s military training

The exercise plan is actually an early version of the well-known HIIT (high intensity interval training) and is a very basic sequence of exercises with a short cardiovascular activity. Although it was developed in the 1950s, it is still absolutely effective today.

As published FitandwellThe XTX workout includes classic bodyweight exercises like scissors, arm circles, spot running, jumping, or sit-ups. Mirren recommends starting by trying touch your toes (or bend over as much as possible) five times a day, no cheating: knees should be straight and palms on the ground.

Here is a summary of a beginner level session:

  • Bend your hips and touch your toes with your arms outstretched. 5 repetitions.

  • Knee Raises: Standing, bring your knee toward your chest while balancing on one foot. 8 repetitions on each side.

  • Lateral flexion: With your feet shoulder-width apart, raise one hand above your head and slide the other toward your knee. 5 on each side.

  • Arm circles: starting from an upright posture, draw a wide circle with each arm, with the elbow straight. 12 reps with each or about 30 seconds with each arm.

  • Partial sit-ups: 30 seconds.

  • Chest and Leg Raises: Lying on your stomach, lift your chest and knees off the floor in a thin arc, so that your stomach is the only thing touching the floor. Do it for 2 minutes.

  • Side Leg Raise: Roll onto one side and, keeping your leg straight, lift it to a 45-degree angle. 5 repetitions on each side.

  • Push-ups: 5 reps.

  • Raise legs: Lying on your back, keep your leg straight and lift it 90 degrees. 5 repetitions.

  • Run and jump on site: Run on site, counting your steps. When you reach 50, bring your arms back and take a big leap, bending your knees and stretching your arms in the air. Land with both feet. Repeat for 3 minutes.

As there is no need to use accessories or special tools, it is possible to perform these exercises anywhere you are, be it at home, in a hotel, the beach or even in an outdoor park. Mirren adds that she also uses this method to prepare her body for more intense periods of training in the gym. That is, it can be a plan Ideal physical conditioning to get back to activity and prepare for a more intense exercise.

Another extra advantage is that combining this series of stretches with core exercises and meditation is can reduce cortisol production, the ‘stress hormone’. Cortisol induces feelings of fight or flight panic, as well as encouraging our bodies to hold on to fat. The stretching Not only does it lengthen our muscles, but regular practice helps reduce cortisol production almost as effectively as antidepressant medications.

Furthermore, scientific research has shown that even moderate exercise can have a positive effect on the immune system when it comes to fighting the ravages of disease, so we do not doubt the efficacy of Helen Mirren’s training, carried out with determination day after day.

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