Every decade, it’s natural to compare who you are now to who you were when you were younger. When I was younger, I had the energy and stamina to run miles, lift heavy weights, and juggle different sports. Somewhere along the line, life just got busier and real, and you may not be as physically fit as you used to be.If you need help getting back on the fitness bandwagon, Michele CannonCertified Personal Trainer, XPRO for stride fitnessshare the ultimate slimming workout you need at 50 to get your body back to 40.
“Are you looking for a toned, toned 50-year-old body that will be the envy of 40-year-olds? It’s all about building muscle,” explains Cannon. “Contrary to popular belief, you don’t need to spend a lot of time doing cardio or HIIT training. The most effective way to get in shape to look younger is to follow a simple strength training regimen, three days a week. Start with the other days of the week for cardio.”
To learn more about why building muscle should be a priority to get your body back to 40, and Canon’s top-recommended workouts to help you do just that, keep reading.
Why does my body gain muscle as I age?
Getting older means dealing with a natural process called “sarcopenia,” which is the loss of lean muscle mass due to aging. and speeds up the process.
“Muscle is the organ of longevity, and its loss has been linked to an increased risk of falls, fractures, diabetes, and heart disease. Building strength in your 50s not only keeps you looking young, it [but] it will be [also] It prolongs life,” explains Cannon. It also increases your metabolic rate. That means you burn more calories at rest. This will ensure that the weight you have lost is maintained. It also reduces the incidence of sarcopenia. ”
It’s never too late to start a new fitness routine.
If you are new to workouts, Canon recommends training with a qualified fitness professional.
“Start with bodyweight movements such as squats, push-ups against a wall, and upper-body movements with bands. Once you have the correct form and feel strong enough, you can move on to using dumbbells,” says Cannon. I will explain. “Strength movements require pushing, pulling, hinges, and squats. We train each part of the body in these splits: [your] legs [on] one day, [your] on the chest and back separately, and [your] Another shoulder, biceps and triceps. You can add core he exercises like crunches and planks at the end of every workout. ”
Don’t forget to do aerobic exercise.
In between strength training, Canon recommends adding aerobic exercise for about 30 minutes to an hour two to three times a week. Depending on your fitness level, cardio consists of hiking, power walking, jogging, or a 30-minute high-intensity interval training session (HIIT). HIIT is pretty intense, and Canon doesn’t recommend doing it more than twice a week.
Note that the solid portion of aerobic exercise should be “moderate and sustained” at a pace that allows you to comfortably speak complete sentences, rather than engaging in full conversations. It’s a little bit uncomfortable, but we don’t go all out,” says Canon.
Wrap it all up in the slimdown workout you need at 50 to get your body back to 40:
Day 1: Leg strength training (3 rounds, 12-15 reps each)
- hip thrust
- squat
- deadlift
- Striped adduction and abduction
Day 2: Treadmill walking for 30 minutes at a 4% to 7% gradient.
- 5 minute warm-up
- 2 minute power walk at 4%
- 1 minute power walk at 2%
- 2 minute power walk at 5%
- 1 minute power walk at 2%
- 2 minute power walk at 6%
- 1 minute power walk at 2%
- 2 minute power walk at 7%
- 1 minute power walk at 2%
- 2 minute power walk at 6%
- 1 minute power walk at 2%
- 2 minute power walk at 5%
- 1 minute power walk at 2%
- 2 minute power walk at 4%
- 5 minute cooldown
Day 3: Back and chest strength training (3 rounds, 12-15 reps each)
- Push-ups (fixed on bench or knees)
- band back lows
- band chest press
- bandrat pull
Day 4: Repeat Treadmill Workout
Day 5: Work shoulders, biceps, and triceps (3 rounds, 12-15 reps each)
- shoulder press
- bicep curl
- triceps kickback
- rear delt fly
Day 6: Do this treadmill HIIT workout for 20 minutes
- 5 minute warm-up
- 30 second sprint or steep hike (10% or more gradient)
- 1 minute recovery
- repeat for 6 rounds
- 5 minute cooldown
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Alexa Meraldo
Alexa is Mind + Body Deputy Editor of Eat This, Not That! and oversees the M+B channel, providing readers with compelling fitness, wellness, and self-care topics.Read more about Alexa
