As you get older, you may find it more difficult to shed extra pounds. A predominantly sedentary lifestyle, poor eating habits, and metabolic changes can be the main causes of weight gain as we age. health lineTime is precious, so it’s important to know what to focus on and what not to focus on to reach your end goal. That’s why we’ve rounded up the exercises you should skip for weight loss after 50 so you don’t waste time.
Losing weight after age 50 means developing and sticking to proper fitness and eating habits. You should add it to your regimen, enjoy healthy home-cooked meals, increase the amount of protein you consume, and maintain a diet based on whole foods. health line).
if you are looking for lose weightafter that strength training It should be the main focus of your workout. why? Well, this form of exercise helps build muscle. boost metabolismWhen burn more calories Strength training is especially important for individuals over the age of 50, as you start to lose muscle mass with age more than you do with regular aerobic exercise, and you should do everything you can to build and maintain it. is essential. We recommend strength training at least three times a week, mainly focused on compound movements.
However, there are certain exercises that we advise you not to waste your time on. The following movements may not be as effective or tax your joints as others.
The first exercise you should skip for weight loss after age 50 is side bends. This popular exercise is used to target the outer core, or “love handle” area. Remember: The primary function of the core is to transfer power between the upper and lower body, stabilize the trunkwhich cannot be achieved with this exercise.
Additionally, when it comes to weighted ab movements, you should limit how much you perform in your workout. This is because it can cause hypertrophy and make your core look “fat”. If you want a leaner oblique, avoid weighted side bends and focus on side plank variations or chops.
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Ah, the classic abs. Many people are automatically drawn to sit-ups such as sit-ups and crunches. Because we believe these movements will get the job done quickly and efficiently. Well, think again.
Some people have a hunched posture with their heads forward. This is more pronounced among people over his 50s. This may surprise you, but doing sit-ups can make it even worse. Too many gym-goers are doing sit-ups by cranking their necks and using their hip flexors instead of their sit-ups, making it simply a move to avoid.
Related: 5 Exercise Habits to Slow Muscle Aging, Trainers Reveal
Box jumps are a great exercise for building power, but they come with a caveat. Strength, stability, and coordination are required to perform this move properly. If you’ve been inactive for quite some time, or if you haven’t done any plyometric exercise before, you may be at a higher risk of injury. Plyometrics can be high-intensity and high-impact, and can wreak havoc on joint health. health fit coachingThis is especially true if you don’t have a lot of strength or muscle mass.
Instead of jumping in right away, it’s a good idea to focus on learning how to squat properly to build lower body strength before even thinking about performing box jumps.
The barbell bench press is one of the most popular upper body press exercises, and for good reason. Unfortunately, it’s not the best move to perform if you have shoulder problems. Holding a heavy barbell and exercising these muscles regularly can damage the shoulder joint.
If you’re over 50 and have joint pain in your shoulders, especially when doing this move, you might want to use dumbbells instead or choose a push-up variation. Much better to have!
Tim Liu, CSCS
Tim Liu (CSCS) is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
