Good Lifestyle

As you get older, many of us Notice a drop in muscle, bone and joint strength. In fact, some studies have shown that Muscle mass can decrease From three to eight percent per decade after the age of 30, and the decline rate is only worsening over the decades.

This involuntary loss of muscle and bone mass can let older adults feel more fragile and is associated with a higher incidence of chronic diseases, loss of independence and lower quality of life. Thanks to Effects of menopause , women over 50 are often the most sensitive to these changes.

However, there are many ways of Take control of your fitness Before your fitness level controls you - and starting at the start of the fifties, you will have a better chance of keeping muscles, bones and joint strength. Read the continuation to find out which five resistance training are the most effective and to know what advantages you can expect from each.

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According Rachel Macpherson , CPT, a personal trainer , specialist in nutrition and female health coach, women over 50 should focus on resistance exercises "that do not aggravate their joints but always help strengthen the strength and mobility of joints while increasing the muscle mass and bone density ". She suggests starting with basic functional movements that use your own body weight to to strenghten .

Macpherson says that inclined pumps are an excellent way for women over 50 to build their chest, nucleus and arm strength ", which is vital to protect the spine, neck and shoulders from pain and injuries and improving daily operation ".

To make an inclined push-up, space your hands wider than the chest and perform a push-up with the upper body tilting against a regular and high surface, like a weight bench or a sofa, she says. "The higher the slope, the easier the exercise," says Macpherson Better life .

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Logs are a versatile exercise that can work on a range of different muscle groups depending on how you execute them. "Perform slots back, forward, on the side and diagonally to work on the muscles, balance and stability in several movement plans," suggests Macpherson. "To make a slit, take a big step in the direction of choice while keeping the other planted foot. Keep your back straight and your chest high. Fold your knee to lower you. Get to complete as many repetitions as 'Until you must feel that after two to three others, you could not do another one, "she said. AE0FCC31AE342FD3A1346EBB1F342FCB

In addition to the construction of forces, the slots are delivered with another major advantage: they can help prevent falls and injuries by stabilizing your muscles and joints.

The next resistance training exercises to try are strip pull -ups or cable face. Macpherson says that these reinforcement exercises help to strengthen the rear shoulders and the upper back, "which are often weakened and stretched due to a lifestyle to sit or look at phones, computers, counters and sinks ".

To carry out facials, the personal trainer says that you will have to anchor a strip or a cable on the height of your head and grab the handles, backing until there is a tension in the strip. "Then lift the handles in your eyes or nose. Plow your elbows so that they point behind you. Discover with your elbows to pull the strip to you, stopping when your elbows are as far as you can manage Comfortably. The shoulder blades for a count, then release slowly and with control, "says Macpherson.

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In order to keep your mobility as you get older, it is important to keep the strength of your leg. "Squats are one of the best exercises to build the muscles of your legs - especially quadriceps muscles. Asking, quadriceps muscles lose muscle mass," said Samantha Smith , Pt, DPT, geriatric physiotherapist who specializes in exercises for the elderly, Knee pain and knee transmission .

Macpherson says that you can start a new squat routine by practicing a deep squat while keeping a pole or a door frame for support. "Cut your hips and fold your knees to lower your chest to the floor. Keep your chest high and your back as right as possible. If you can manage a deep squat, try to place your elbows inside your knees and Press your hands together to push your knees further and deepen the section, "she said.

Over time, you can add a new layer of challenge by extending the duration of your squats. "Once comfortable, you can train yourself to switch from one side to the other to help you stretch and mobilize your ankles and your hips," adds Macpherson.

Smith says air pressures, which operate the decks and triceps of weapons, are another important training session for women over 50. "This exercise is specifically important so that we can continue to be able to put things in and outside the cupboards", "she says.

To make aerial pressures, start by placing your foot position and your hands on the shoulders. By lifting to the knees, bring a dumbbell weight to your chest. With your front-facing elbows and your right back, lift your arms over your head until it is completely extended. Lower the dumbbell to the top of your top of the chest and repeat for two to five repetitions at the beginner.

Before starting any new exercise diet, especially the one that involves heavy goods vehicles - it is important to consult your doctor first. Make sure to disclose history of injury or illness before deciding on your new training routine with the help of a healthcare professional.

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.