When we reach the loss of our half -centuries, sarcopenia, or muscle mass, it starts accelerating, which can also affect metabolism. Therefore, finding an exercise program that can help you burn fat and build muscles if you want to stay in size and prevent injuries as your age.
A recent study found that lifting weight can help you spend energy and can do cardio in the form of burning fat effectively. Because resistance training also produces strength and muscles, it is a efficient and effective way to burn calories, prevent muscle fall and tick your metabolism well at any age, but especially in those later years.
As an individual instructor, I work with many customers in different stages of my life, including my father, who are 72 years old, and who training with me twice a week. Here are my favorite five compound exercises (multi-relative movements) that are strong and mobile after 50, and my PA still swears by them in their 70s.
Why does weight lifting matters?
At any age of lifting loads, tons are benefited, which helps you build strong bones, muscles and joints, and remain active. The lean muscle mass is more metabolic than fat, and such as -as muscles and metabolism starts naturally after 30, it will help prevent injuries and promote your metabolism. In turn, it can prevent unwanted weight gain and fat accumulation.
In other words, it is not all doom and sadness – you can still be extremely fit and healthy at any age, but the burning of fat can be a little more work, so I advise a lot of balanced diet and daily movement in protein. And no, it does not mean an increase in cardio, either; Lifting the load can simply be as effective, or mix both.
Remember, fat loss is not only in one place, so beware of any trainer who tells you that an exercise can burn stomach fat. It is called spot-red, and it is a myth. Focus on fat loss by spending more energy a day a day.
5 compound exercise to burn fat after 50
You can make a circuit of the movements below or include them in a power routine that mixes in other movements. Remember, every three to four weeks, try to increase the volume in any way – for example, adding weight. It is known as progressive overload, and your efforts should be stopped from platening.
Targets for 3 to 4 sets of 6–12 representatives.
1. Squat
- Stand with your feet almost with shoulder-width
- Bend to the knees and send your hips back like you are sitting in a chair behind you
- Low in a squat, lift your chest and put back straight – no hunt
- When your thighs are almost parallel to the floor, press through your heel and stand while squeezing your butt.
You can start with your hands in front of your hips or weapons. If you want to add weight, start by holding a dumbbell (or similar) in both hands on your chest. Here is described how to squat in more detail.
If you are new to squats, keeping a chair behind you can be helpful in starting with you.
2. Deadlift
- Stand with the hips of your feet and hold a dumbbell in each hand
- Slowly bend your knees and then maintain this definite position
- Send your butt back and proceed to the hips, lower the dumbbell under your feet while keeping weight close to your body.
- The weight in the form of break reaches the calf
- Keep your back straight, lift the chest and pull the shoulders back and down
- Reverse the movement to stand up and squeeze your glutes.
When you get the fine details of the movements, the dedalifts are quite technical, so I recommend checking our guide about delaying properly.
3. Push-up
- Start in a high plate position with your hands standing under your shoulders and combined with your shoulders
- Attach your main muscles, gently pull your stomach to your spine
- Fold your elbow and reduce your chest towards the floor, keep your body straight
- Stop, then push back and straighten your arms.
If you like, use your knees to start. Once they feel comfortable, see some of the best push-up variations.
4. Line
- Stand with the hips of your feet, holding a dumbbell in each hand by your sides
- Slowly bend your knees, then hinge forward on your hips and send your butt back
- Stop when your chest is almost parallel to the floor
- Keep your back straight and core
- Pull the dumbbell to your hips, keeping both the elbow close to your ribbacks
- Stop, then reduce them with control.
Learn how to do a Libra-over line, and more variations.
5. bench press
- Lie on your back on a workout bench with a flat on the ground or bench
- Attach your core
- Hold a dumbbell in each hand and expand the overhead to the weight according to your shoulders
- Lose weight towards your chest, maintain an angle of 45 degrees with your elbow
- Wait on the bottom, then press the overhead to the weight and expand both weapons.
Here is told how to press the bench in more detail.
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