Weight loss exercises for a 56-year-old are designed to help you burn calories while being sensitive to the specific body type of a middle-aged man. While younger individuals looking to lose weight may perform more rigorous cardiovascular exercises, weight loss exercises for a 56-year-old are often joint-friendly, low impact exercises that can be done for extended periods of time.
Otter Roll
This aerobic exercise is performed in the pool, making it easy on your joints while still helping you burn calories. Grab a beach ball and swim to the deep end of the pool. Gripping the ball to your chest with both hands, extend your legs out and away from your body. Roll to your left side while staying in this tucked position. Continue to rotate until you are back in your original position. Repeat this for 30 seconds before resting.
Long Duration Cardio Exercise
According to Shape Fit, the best way to lose weight is by performing cardiovascular exercises for a slow and extended period of time. While this can manifest itself in a jog or bike ride, transitioning your workout into a stationary bike, pool or on an elliptical machine will be best for your aging joints and allow you to work out for the full duration of the exercise. A typical long duration cardio exercise routine can take anywhere from 45 minutes to an hour. During this time, you should be running, swimming or biking at a consistent pace, emphasizing form and technique over speed.
K-Tread
This water exercise is designed to help you lose weight as well as tone your abdominal muscles and legs. Swim to the deep end of the pool, extending both of your arms out at shoulder height and bending them at the elbows. From this position, make a circling motion with both of your hands in the water to help keep you afloat. As you do so, extend both of your legs down toward the bottom of the pool, keeping your toes pointed as you do so. From here, lift your left leg up and away from your body, until it is parallel with the pool floor. Lower your leg back down and repeat, alternating legs until fatigued.
Interval Training
Interval training will improve your aerobic capacity as well as help you burn more calories, according to MayoClinic.com. Interval training can be applied to any type of cardiovascular exercise although it is most often applied to walking. Start by mapping out a walk that will take you one hour to complete. Instead of completing it in one hour, complete it in 45 minutes by adding one minute of sprinting after every five minutes of walking. Interval training helps you burn more calories by rapidly changing your heart rate.
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