Good Lifestyle

There are so many things about loveto get oldBut there are so many sad realities that we have to face, as well. Our mainly muscular mass The amount of muscle in our body-peaks at 30, and our start of metabolism by cathodic spray after 40. "In 80 years, many of us have lost up to 30 percent [of our mass Muscular], »Reports Melina Jampolis, MD, in his bookSpice up, long live. "In women, our loss of muscle mass really starts to accelerate after 50 years, which is partly caused by the hormonal changes of menopause, but also by inactivity. »

In addition, your muscles and tendons lose their elasticity and your joints will inevitably suffer. All this is why, if you are looking to get a lean body after 50 which, let's be clear, you still still need to take a look at both your diet and exercise plan, as can not stay The same as they were in 20 and 30 years old. With respect to your diet,see here.

But with regard to your exercise, we atETNT MIND + BODY Spoke to dozens of experts, who revealed us the high exercise towers and physical packaging principles that you need to do and apply to your life to get this lean you always wanted. Curious to know what they are? Keep reading, because we have included them below. And for more exercise tips than you get older, make sure you are aware ofThe most exercise Everyone Underrated more than 40 should do, says sneakers.

Practically every single trainer and the doctor we joined for this article told us the same thing: after 50 years, if you are a man or a woman, the only onemost important thing you can do in terms of exercise is to lift more weight-period. And one thing that you should seriously consider transmitting is high-intensity intervals (HIIT). (To learn more about HIIT,see here.)

"About 50 is when women start with menopause transition," says Trai D. Mitchell, PT, a health coach and author ofThe stomach burning plan. "Even if women can stay in the after-50 fabulous shape, they must listen to their hormones. Around this age, estrogen begins to decrease considerably. In turn, grease tends to migrate north through the belly region and insulin resistance becomes a real threat. When the insulin rate increases, the cortisol almost always increases with it. Stress aggravates stress! When stress is high, the last thing a woman must do is something like hiit ".

She, as well as other experts, say that the formation of force is the way forward. "For men and women, it can be extremely beneficial," she says. "Not only does the muscle mass increase the formation of force, which stimulates metabolism, but also boost it is the production of natural collagen of the body. Criticism that we have optimal collagen levels to maintain the health of the joints. It is produced at high levels up to about 18 it falls, then swan dives after 40 years "

According toPam Sherman, A 54-year-old trainer and health coach, you have to train at least three to four days a week. "You should avoid long endurance and long cardio balance," she says. "Cardio long to be hungry. When you try to get and stay skinny, lift weights is your best bet! »

To find out more why you should lift more weight, consider Elizabeth Ward's personal path, MS, RDN, co-author ofThe menopause plan plan. "In my 20 and 30 years, running has dominated my training regime and the formation of the force was a rear thinking," she told us. "To be honest, I was looking forward to controlling my weight and I thought that aerobic exercise was the way forward. All this has changed in my 40 years, when I started to realize the many benefits of weight lifting and other resistance exercises. I am more than 50 now, and I still run and take Kickboxing classes, but the formation of the force plays an equal role in my exercise routine, rather than being a reflection afterwards ". And for more excellent exercise tips, see here:Do you want to look after 40 years? Do these exercises, say experts.

"Dumbbells and cable exercises are the best, because they recruit more muscles than the machines you locate in a travel plan, and free weights generally integrate a balance formation, as important as we get older," says Tina Marinaccio , MS, RD, CPT.

But the experts agree that you do not need to lift like your name is Schwarzenegger. "Avoid heavy weightlifting," says Ambre O'Brien, Rd, Mango Miami Clinic. "It is not recommended for people over 50 because it increases the risk of muscle and articular injuries. Your muscles and joints are not so good to tolerate heavy weightlifting you get older. »

In addition to the formation of force, experts say you should also focus on your flexibility. "After 50 years, your body loses flexibility, which makes you more subject to muscle injuries," saysAllen Conrad, BS, DC, CSCS of the Montgomery County Chiropractic Center in Pennyslvania. "The muscles and tendons lose the elasticity and records of the spine degenerate as we get older, it is therefore important to incorporate alternative health care forms into your regular routine, such as chiropractic care, stretching And massage therapy, because you hit your 50. This will help prevent injury. And improve the recovery time when you are injured. "

When you do not work your muscles or take more daily walks (later later), it advises you to consider Pilates and Yoga for your joints to be strong and your flexible body. Again, you should avoid Hitch, according to experts. "These advances can put additional stress on your joints and people over 50 have a greater chance of a stress fracture than a younger athlete," says Conrad.

In addition, it notes that the jump in the pool is a sure way to become strong. "The exercise of water is an effective way to have an excellent workout," he says. "The water will reduce the wear of your body, but will also offer additional strength to keep your muscles working effectively." For more reasons to become flexible, do not missAn incredible side effect of doing yoga, says a new study.

"You must stay active during the day," says Sherman. "Make sure you get up and walk every 90 minutes. Add in a morning walk most days of the week. Our bodies are supposed to walk, do not sit all day. All you have read Previously is true: do you take further. The car park, take the stairs. More daily motion is always the best for our body. "For more information on smart ways, you can move more every day, do not miss NOT THESESmall secret tips to get a fast lean body, say experts.

You must reduce your stress levels and not only to keep your cortisol. "Stress can affect your intestinal health because stress weakens the intestinal barrier and allows intestinal bacteria to enter your body," says Anthony S. Padula, MD. "Although the immune system of your body can fight it, it can lead to light chronic symptoms when it happens constantly. Take time for activities or hobbies that you like to do, such as reading, yoga or massages of stress relief. "

According to Ellen Albertson, PhD, RDN, NBC-HWC, your goals should also include: "Get an adequate sleep, manage stress (cortisol increases fat and appetite), deal with the hedonic and emotional patient, be patient ( Losing weight takes more time as we get older), focus on lifestyle changes, make weight loss a result not the goal and recognize the importance of support. and for more ways to live a smarter and healthier life at any age, do not miss theThings you should never do before breakfast, tell experts.