Fitness Expert Reveals Secret Techniques for Maintaining a Fitter Body After 50
This is for you!
Let's face it: If you haven't been as active as you were in your earlier years, getting a fitter body beyond 50 will require a lot of effort and commitment. As you age, your body experiences various changes, including a slowed metabolism and a decrease of lean muscle mass. Ah, the charm of becoming older! You may take charge of the healthy lifestyle you lead, including wellbeing, diet, and exercise, even though some of these changes may be challenging for you to accept. We're here with some insider tips for obtaining a fitter body beyond 50 that you'll want to include into your routine right now because maintaining an active lifestyle and maintaining a fit physique are extremely crucial.
Building muscle mass and burning fat are the two main objectives while trying to get a lean, toned figure. This entails doing regular strength training and not skipping cardio. If you're currently doing both, read on to find out about some expert-endorsed tips that will aid you on your travels. Followed by The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says, check out the list of them below.
1 Start each workout with a power movement
You lose both strength and power as you become older. Consider beginning your workouts with a power exercise in order to retain it. Your central nervous system (CNS) will be activated, you'll be ready to exercise, you can recruit more muscle fibers, and you'll burn more fat as a result.
You can use the two moves shown below:
Medicine Ball Chest Pass
Get near to a wall while holding a large medicine ball close to your chest to perform this workout. Pass the ball firmly against the wall while maintaining a tall chest and a tight core. Before executing another rep, catch it as it rebounds. Finish 8 to 10 repetitions.
Medicine Ball Slams
Grab a big medicine ball and stand shoulder-width apart. Lift the weight above your head, then quickly lower it to the ground while tensing your abdominal. To pick up the ball and begin a new rep, squat with a straight back. Make 10 repetitions.
2 Incorporate interval training
People in their 50s have a propensity to choose steady-state cardio. Even if you definitely want to have a strong aerobic foundation, you also need to incorporate interval training for anaerobic activity.
You need to challenge your body in order to preserve your anaerobic capacity as you age in addition to losing power and strength. Start include some sprinting exercises on the treadmill, the rowing machine, or even the bike.
3 Add in 1 ¼ reps
You also need to maintain good joint health when strength training into your fifties. The big weights you used to lift in your 20s and 30s might not be ideal for you now that you're in your fifties. I advise integrating more repetitions (8–12 zone) and methods to lengthen the time under tension. One strategy for doing this is to perform 1 14 reps. When you reach the conclusion of an exercise's eccentric phase (or lowering), come up one-fourth of the way, drop back down, and then complete the movement. That equals one rep.
Dumbbell Bench Press 1 ¼ reps
Lay down on a flat bench and hold a dumbbell in each hand for this exercise. Arms completely extended, hold the weights straight above your body. As you drop the dumbbells toward your chest, press your shoulder blades back and down into the bench. After a thorough chest stretch, raise the weights by 1/4. Return to the beginning position with the dumbbells, then drive them up while squeezing your pecs and triceps at the top. Do 6 to 8 repetitions.