Good Lifestyle

As you get older, you follow a training routine becomes more important than ever: it's not just about losing weight and muscle building after 50 years, but also prevention. From each decade after 30 years, you can experiment up to three to five percent of muscle loss, orsarcopenia. Not only that, but research shows that break a sweat a few times a week can help preventcognitive decline,Increase your metabolism, keep yourblood glucose stable, andReduce your death risk globally.

But when it comes to working, should peoplemore than 50 Do you focus more about cardio or strength? Unfortunately, science is unclear. However, the good news is that this incorporating more force workouts that get your heart rate can give you the best of both worlds.

"There is always a big debate between too much cardio compared to too much force", declaresChris Ryan, a founding coach for home trainingMirror. "You want to be strong enough to pick up your grandchildren and grocery bags, but you do not want to go up to climb a staircase. Unlike popular belief, you can become strong and build your lungs at the same time . "

Ready to pump your heart? Here are the best exercises to lose weight, stay healthy and build muscles over 50 years old.

The basic force is the foundation of all strength, and as you get older,Work on your abdominal muscles Play an important role in stabilizing your back and your hips. That is whyTatiana lampa, a specialist in corrective exercises certified by NASM, votes boards like one of the best exercises to do.

How to make a forearm board: Place your forearms on the floor with your shoulders directly on your elbows and hands flat on the floor. You can also close your hands to make a fist. Tighten your ABS, your shoulders, your back and your glutes, extend your legs in a board and hold for 30 seconds. Make sure you do not increase your buttocks or let your stomach fall by brewing your core and get your pool back. Slowly work your way to hold a board for a complete minute.

The bird dog is one of the best exercises you can do to improve your basic strength and challenge your balance, says Lampa. As a signatureyoga posing, Bird dog forces you to engage yourAbdominal and rear muscles and helps to lengthen the posterior,Reduce lower back pain. It also helps stabilize the spine and operate gluet muscles every time you raise the leg.

How to make a bird dog: Start in a table position with your knees folded the distance from the hip and your shoulders directly on your wrists. Bracing your kernel and keep your hip square, lift your right hand from the floor and extend your arm in front of you while extending your left leg behind you, making sure to keep your weight centered. You should be able to draw a straight line from your hand to your heel. Hold this position for a few seconds before alternating hands and legs. Make three sets of ten representatives.

Elderly people tend to face joint pain and have problems stability and posture. And as many of these problems stem from having a bad balance, most of the ages can benefit from adding stability exercises in their workouts and strengthen muscles around sensitive joints, "says Ryan.

"Equilibrium control movements - such as standing on one leg for a few seconds with a wall-mounted aid, then progressing towards a unique position without assistance - will do wonders for your balance control," he explains .

How to make a unique toucher: Keep your weight on your right foot while your left foot is slightly high on the ground behind you. You can keep your arms on your side or raise them directly to the height of the shoulders. Bracing your kernel and keep your spine long, bend your right knee and touch your right toes with your left hand. At the same time, extend your left leg behind you to help you balance. Then press firmly on your right foot on the floor to get up and bring your left foot to touch your right foot. This is a representative. Continue for four repetitions before switching the legs. Make three sets of eight to twelve representatives per leg.

The lungs - both forward and back - are basic functional movements that mimic walking and running. They "apply balance and coordination and strengthen the legs," explains Lampa.

And if you want to hit this exercise, you can still use a step. "This exercise applies how you climb stairs," lampa notes. Once you have nailed the correct shape, you can even wear a pair of dumbbells when you do the exercise to work your arms.andlegs.

How to make abusive movements: Stand with your feet the distance from the hips and your hands to your hips. Take a big step behind you with your right foot and lower your body to the ground, forming two angles of 90 degrees with your feet before and back. The left thigh must be parallel to the ground with your knee directly above the ankle. Return by pressing your left foot firmly on the floor and bring it back to the starting position. Repeat for three sets of twelve repetitions.

Box Squats are a particularly large exercise for more than 50 years because they apply the very functional movement to sit down and get up from a seat. And the key to getting the most out of this exercise plays with different tempos. Instead of counting a high-low movement as a representative, try to follow a 3: 0: 1 tempo, which implies three seconds during the eccentric phase (squatting down to touch the box with your buttocks) and a second during The concentric phase (standing at the top). This type of counting helps break the movement and ensures good shape throughout the exercise.

If you are new to the Squate box, Ryan recommends executing them without weight to practice a good shape. As you become stronger, you can go through light dumbbells and a dumbbell.

How to make squats box: Define a box with the appropriate height behind you and hold your feet slightly wider than the distance from the hips in front of it. Engage your glutes and basic, slowly lower your buttocks backwards and down, keeping the weight in your heels. Once your buttocks are touching the box, push your weight in your heels to get up. If you use a pair of dumbbells, stays one end of the dumbbell slightly on each shoulder and hold them with your elbows forward. Make three sets of eight to twelve repetitions.

Deadlifts are an excellent exercise for muscle building after 50 years they target hamstrings, glutes, dorsal, traps,and the core.

"This exercise is by far my favorite because we take things if we are able to build the muscles, we reduce the risk of injury. They are also an excellent exercise for better posture, from the soil permanently. "Lampa said. The Deadlift is versatile, too, which means you can do it with dumbbells, Kettlebells, dumbbells, and even tapes!

How to make a Deadlift: Stand with your feet The distance from the hips and place a Kettlebell between the arches of your feet. Grab the Kettlebell handle with both hands, making sure your shoulders are above your hips and hips are above your knees. Engage your heart and keep your backdrop, push your shoulders backwards and down to activate your lats. Press your feet firmly into the floor, then lift Kettlebell until standing. Bring Kettlebell back to the ground with a straight vertebral column, without ever dropping your chest in front of your hips. Make three sets of twelve repetitions.

Standing shoulder presses are one of Ryan's GO-TO EXERCISES for its customers over 50 years old this initiative helps for daily tasks like lifting heavy boxes, carrying large bags, and even hold children's heads and grandchildren.

And not only shoulder presses reinforce your shoulders and improve the mobility of the top of the body, but they also activate your heart for an ABS workout. "Try sitting presses with light dumbbells before making military presses standing with a dumbbell," Ryan suggests. "You can also make shoulder presses while standing on a strength band and pressing the handles above. »

How to do your shoulder presses standing: Stand with your feet distance from the shoulders with a dumbbell in every hand. Lift the dumbbells at the height of the shoulders, arms forming angles of 90 degrees. Back your kernel, press the dumbbells together with your biceps by your ears. Avoid curking your back or with your legs to drive the overhead weight. Bring the weight down by your shoulders. Make three sets of eight to twelve repetitions.

Pelvic floor musclestend to weaken with age, To pregnancy and childbirth, and this can lead to incontinence and painful sex. Fortunately, doing exercises such as glue bridges can strengthen the pelvic and gluteal floor, thus relieving the pain and eliminate problems.

How to make glute bridges: Lie on the back with your feet flat on the floor and your hands on your side. (The more close your feet of your hips, the more difficult this exercise.) Tighten your glutes, tap your hips toward the ceiling, lifting your soil buttocks. Avoid lifting your hips too high to avoid overloading down the back. After a few seconds, lower your hollows on the ground. To make this exercise more difficult, loop a mini-band of resistance around your legs just above your knees.

Having strong buttocks does not concern the aesthetics (although having a carved back is always a plus). Your buttocks are the key to improving sports performance and hip posture and pushes are the ultimate exercise to activate these power building muscles.

"Working on hip thrusts with static tempo," suggests Ryan. "It will do wonders for your strength in relation to a band of representatives as quickly as possible."

How to make Barcel's hip thrust: Sit on the floor with your feet flat on the floor and a bench behind you with your shoulder blades against it. Place a bar directly on your hips. By pressing your feet on the floor and squeeze your glutes, drive your hips out of the ground into a bridge position. Your shoulders, your hips and your knees should be in a straight line. Slowly lower your hollows on the ground. Make three sets of twelve representatives.

The sweater-ups are definitely not a beginner move and you deserve all vantage rights if you can do one. However, exercise should not be precipitated and Ryan recommends using machines and strength bands for help. "Use tapes or a pull-up machine to work on the tensile force of the top of the base body, as well as the resistance to the handle safely," he says.

How to make a pull-up:Enter both hands around the pull-up bar and remove your shoulders to activate your lats. Shoot to bring your chin over the bar. Keep your legs together and engage your kernel to prevent robbing and influence your hips.

"Because humans spend more time than ever sitting on the computer, watching television or work at a desk, they start in Slich. It is great to strengthen the back muscles to apply good postural practices," explains Lampa. The Assisi row is a great way to correct muscles and maintain a good posture.

How to make sitting rows: Sit on the cable machine and place your feet on the fasteners. Your knees should be slightly folded. Enter the two-handed handles, palls facing each other. Then pull the handles to your chest while keeping your elbows near your sides, pressing the muscles of your back. Hold this position for a second before returning the bar to the starting position. Make three sets of twelve representatives.

Resistance tapes are ideal force training tools for the elderly because they build muscles without putting pressure on the joints. "The exercises of the resistance band are a great way to strengthen the strength of the elderly who fear that weights can put an undue stress on their joints," says Ryan. "The tension is the most important when the muscle is most engaged in the motive pattern."

A band exercise that helps the mobility of the top of the body - something that tends to become limited when you get older - is the rotation of the arms. "Think: the flight and the back stroke in the swimming while standing on the bands and holding them with your hands."

How to make resistance arm rotations: Support with both feet over a distance of the shoulder strength strip and hold a handle with each hand. Pull the tapes at your side and rotate your arms forward and back. Keep your shoulders back and get off when you exercise. Make three sets of twelve representatives.

The chest press machine is an excellent tool for strengthening PEC as well as offenses and triceps, which are all essential for growing heavy doors and perform other daily movements.

How to make a cable breast press: Sufficient one foot in front of the cable machine while holding a handle in each hand and with your 90 degree arms. Escape your position with one foot in front of the other for more stability. Keeping your chest square, expand your arms to press the handles forward, bring them in front of you. Hold this position for one second before returning the handles to the starting position. Make three sets of twelve representatives.

Charlee Atkins, CSCS, founder ofSweat, recommends the farmer's transport to strengthen the heart and weapons. "Remember to wear grocery bags on the stairs," she says. Exercise is also ideal for improving the force of the handle and target the body's upper muscles like biceps and shoulders.

How to transport a farmer: Support with your feet within range of the shoulder and a Kettlebell in each hand. Engage your kernel and keep your shoulders back back to keep your chest raised. Start walking while keeping your shoulders. Continue walking as long as you are able to set the Kettlebells.

Whether you are more than 50 years old or not, practicing push-and-shoot exercises will help you with the functional movements you do every day. And specifically, push-up is the perfect thrust movement for the total body construction. "The ability to wear your own weight in the top of the body allows you to push things, like shovel snow," says Atkins.

How to make a push-up: Start in a high board position with your shoulders directly on your wrists and your back, shoulders, kernel and tight carbohydrates. When you lower your body to the ground, head your elbows at 45 degrees and let your chest graze the floor. Pushing against your body weight, tap your body to save without sinking from your hips and abdominals.