Fit After 50 Workout for Men
Most effective way to combat the effects of aging is a full-body routine.
You need to follow a flexible strength routine to stay fit after 50 years of age. As we age, our tissue and muscles don’t recover as easily.
For an effective workout, a man above 50 years of age would need a full-body workout that incorporates the below list of exercises. Along with the below eight moves, it's also crucial to include some sort of cardiovascular training such as running, walking, cycling, to support strong and healthy heart muscles. These exercises can be performed with higher reps of 15 to 20 reps with handheld weights.
1. Upper body conditioning
Perform shoulder press while standing tall with feet shoulder width apart. Using a dumbbell perform the press by raising the weight from the shoulders to above your head till both your arms are straight
2. Bicep curls
Stand straight with arms at your side and bend your elbows to lift the weight to bring the weight closer toward your shoulder.
3. Tricep kickbacks
Place one knee and corresponding hand on a flat bench while holding the dumbbell in the other hand. Now lift the dumbbell such that the elbow raises it till your hip.
4. Chest presses
Lie down flat on a bench and lift the dumbbells in each hand till your arms are straight and above your chest.
The quads and buttocks get a great workout with squats. Keep your feet hip-width apart holding the dumbbell in each hand. Keep your back straight as you squat.
Deadlift is an essential exercise for your hamstrings. You can use a bar or dumbbell for this. Lower the weights and then again raise yourself to standing position.
An all-time favorite exercise routing that is essential part of every person’s fitness journey. Start with palms on the floor and keep your entire body in a straight line. Make sure your hip does not rise – it should be parallel to the floor. Bend your elbows to lower yourself without touching the floor and then push yourself back up.
Both straight-arm and forearm planks are recommended. For a straight-arm plank, your hands are placed on the ground with the wrists aligned to your shoulders. The forearm plank will have your forearms placed on the ground.
Do you follow a fixed list of exercises everyday or every week? Write to us and let us know your favourite exercise for getting fit safely and surely. Share your experience by email editor@TaiJutsu.art
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