Exercise in midlife is more important than ever, but the body needs different things than it did when you were in your 20s. “You have to accept that you can’t fight nature,” he says. david higginswho has trained Hollywood celebrities like Claudia Schiffer and Margot Robbie, and is the author of The Hollywood Body Plan. “The nutritional and lifestyle habits we had when we were younger just don’t work the same way when we’re 50.” Instead, here are the best and fastest ways to get and stay fit, strong and pain-free at fifty.
Can exercise help me during menopause?
“The change in estrogen levels during menopause can lead to insulin resistance, leading to increased abdominal fat. Therefore, short bursts of high-intensity training, as well as weight training, are more important now than ever,” personal trainer and author. frog morris He says. “Unlike traditional aerobic exercise and longer bouts of intense exercise, these activities help our hormonal balance and have a tremendous impact not only on essential muscle recovery, but also on bone density and shedding belly fat. persistent”.
Adding weights to your routine is also important, she adds. After the age of thirty, we lose 3 to 5 percent of muscle per decade in a process called sarcopenia. Along with decreased strength, it can make us more prone to breakage in old age, according to a study from the American Society for Bone and Mineral Research. It also has an impact on body mass: muscle burns around 50-100 calories per day, so with less muscle we can gain weight.
“Weight training keeps the focus on strengthening each muscle, which helps ensure they’re all working synergistically, supporting posture and keeping pressure off joints and ligaments,” she says. “For example, training your back muscles will help keep shoulder and neck problems at bay, while strong glutes and hamstrings are vital for healthy, flexible knees and hips.”
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I had never lifted weights before. How can I start?
It’s important to add weight as we age, but doing so safely is essential. “If you’re about to start lifting weights, master the basic bodyweight movements and exercises first,” says Higgins, a specialist in movement. “Squats, lunges, chest press, twist and pull are the key moves to perfect before you start adding loads. You want a neutral spine in all movements, so look in a mirror.”
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