As we age we gain more weight and it’s harder for us to lose weight. This is largely due to loss of muscle massthis is a normal phenomenon that occurs as we age and affects our metabolism.
But there is no reason to agree. We can do a lot to prevent muscle loss and promote muscle development, which will help us lose weight more easily. We find the most useful exercises for this.
As people age, especially after age 50, both men and women lose muscle mass. This is a natural process called sarcopenia and is characterized loss of muscle strength and function.
Muscle is the tissue in our body that consumes the most energy, so losing it means that we burn fewer calories, which contributes to weight gain.
And although it may seem surprising, muscles burn calories not only when we are active, but also when we are at rest (the so-called basal metabolic rate). The more muscle we have, the more calories we burn.
without doing anything, and the less, the easier it will be to gain weight.Sedentary people or people who do not engage in any exercise may You will lose 3% to 5% muscle mass after age 30..
What can we do to avoid this and gain muscle? Simple: strength exercises. With their help, we will not only build muscle mass, but will also be able to increase our basal metabolism (the calories we burn at rest). In this sense, there are strength exercises that are especially effective and also help you lose weight after 50, like the two we suggest below.
The stomach is one of the areas where the most fat accumulates as you age. Plates (also called boards by their English name) are a type a very complex exercise that especially works the abdominal muscles (rectus abdominis, transverse abdominis and obliques), but it also trains the muscles of the back, shoulders, chest, quads and buttocks.
Helps build muscle mass and strength, as well as improve stability and posture.
There are different types of irons, but to make a basic one, you need to follow these steps:
If things get very difficult for you, you can start with your knees bentleaning on the rug.
Other variations include using your hands instead of your forearms (for example, staying at the top of a push-up for a while).
Squats are a very effective exercise for strengthening core muscles. lower body muscles: glutes, quads, hamstrings, adductors, hip flexors and calves. In addition, it also strengthens muscles basicthe central part of the body, which in addition to the buttocks includes the muscles of the abdomen, lower back, pelvis and deep muscles of the spine.
In addition to helping to strengthen and lose weight in the buttocks and legs, it improves balance and posture and improves athletic performance.
Unlike the plank, which is a static exercise, squats consist of different phases. Here are the steps to help you perform basic squats well:
What we’ve explained is a basic squat, but there are a few different variations (doing a jump while getting up, with one leg resting back on a chair, with an object, holding the pose for a few seconds…). To make the exercise more intense, is it possible to do squats with kettlebells weighing one or two kilograms, so you will create more resistance.
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