As you progress into your forties and fifties, your health becomes a priority more than ever. aging It brings about many changes, including loss of lean muscle mass (About 3% to 8% every 10 years) and metabolism slows down. That’s why it’s so important to be consistent Lead a healthy and active lifestyle To stay ahead of the game. Eating a diet full of lean proteins, fruits and vegetables, as well as getting a weekly workout is a must. If you need some help on the fitness part, we’ve rounded up some of them effective exercises This will help slow down aging after the age of 50. Keep reading to find out more.
You may already be aware that strength training is king when it comes to slowing the aging process through exercise. This is because it helps sculpt muscles, which in turn will keep your metabolic rate high Your body feels young and healthy. When choosing just the right strength exercises, choose exercises that are challenging and feature mostly compound movements, which target more muscle groups and burn more calories.
Now, let’s get into the five exercises that will slow down aging after 50. You can either sprinkle them in your current sweating sessions, or do them all as one complete exercise. Aim for 3 to 4 sets of the following combinations, and don’t miss them anymore The coach says the #1 exercise to get rid of belly fat and slow down aging.
Prepare this first exercise by placing the barbell inside the landmine attachment. If you don’t have one, tape the end of the bar against the wall to get the same effect. Keeping your chest high, push your hips back, and sit down until you can grab the end of the bar. Brace your abdominals, then drive through your heels and hips to stand up. Firmly flex your glutes at the top of the movement, then reverse the movement down onto the floor before doing another rep. Complete 3 to 4 sets of 10 reps.
To prepare the inclined back rows of dumbbells, place the exercise bench on an incline (at least 30 to 45 degrees). Grab two dumbbells, place your chest on the pillow and your knees on the bench seat or your feet on the floor. Extend your arms and assume an open fist. Keeping your chest tall, bring the weight back toward you as you tighten your elbows. Bend your upper back at the end of the movement, then lower the entire weight down until you get a good stretch at the bottom before performing another exercise. Complete 3 to 4 sets of 10 to 12 reps.
Begin with the Arnold Press Dumbbell by grabbing two dumbbells and lifting them at shoulder-width height with your palms facing you. As you raise the dumbbells above your head, rotate your palms and elbows away from you, and press the weight up smoothly. Bend your shoulders at the top, then reverse the movement to the starting position before performing another exercise. Complete 3 to 4 sets of 10 reps.
The Dumbbell Split Squat begins by holding a pair of dumbbells and assuming a staggered stance with one foot forward and one foot behind you. Keeping your chest high, slowly lower yourself into a squat position until your back knee touches the floor. Get a good stretch in the hip of your back leg, then drive through your front heel, flexing your quads and glutes all the way to the end. Do 3 to 4 sets of 10 reps per leg.
This last movement that will help you slow down aging after the age of 50 will help you carry a pair of heavy dumbbells by your side. Keep your chest tall, core taut, and spine neutral. Brace your abs hard, then start walking with control from 50 to 100 feet. Once you complete the distance, turn around and go back to the start.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim