Here's how to tone the body at 50: exercises and recommended physical activity
Good fitness is important at any age, but for sure with natural aging it is increasingly difficult to achieve good results and develop muscles. That is why it is increasingly important to understand how to tone the body at 50.
In adolescence, every physical activity appears simpler and more immediate, at 25 you are at the maximum of your athletic possibilities and in the following decades you still manage to maintain a good training pace. Then what nature dictates happens.
The body gives signs of fatigue and fatigue. But is this really the reason? Is the fault of one's life cycle or does the loss of muscle tone, with relative increase in fat mass, also concern habits? How to tone the body at 50? Let's find out together by first analyzing the reasons for the related problems.
What is the cause of loss of muscle tone?
Why do we lose muscle mass after a certain age and tend to gain weight? The motivations are different and can also change a lot based on the genetics of the individual. In any case there are some common points that we can find.
Sarcopenia
The main cause is a process that is called sarcopenia, namely the physiological loss of muscle mass and strength due to aging.
This is an inevitable and physiological process that begins to manifest itself after the age of 40 and becomes pressing at 60. The symptoms concern the sense of weakness and the progressive abandonment of physical abilities and there is no cure. But there are methods to slow down and mitigate the effects: exercise, diet, healthy daily habits.
Hydration
Often one of the causes that contribute to losing mass and wondering how to tone muscles at 50 concerns dehydration. You have to drink a lot to keep your muscle structure unchanged (and more generally to feel good).
Injuries
The more the years pass, the greater the tendency to get injured. As a result there is a risk of spending several months, if not years, in a state of sedentary lifestyle. This can lead to a loss of muscle tone which, at 50, becomes difficult to recover.
Lifestyle
Secondly, there are reasons that concern the lifestyle: we stay at home, we move less, we become couch potatoes. A little out of necessity, the daily commitments do not leave great freedom and a little out of laziness or lack of motivation. There is no commitment.
But time passes and toning a flaccid body at 50 becomes increasingly difficult. Especially if we add other bad habits to the sedentary lifestyle such as a qualitatively poor sleep and a wrong diet, perhaps rich in salt or fat.
Whether it is hypo or high-calorie, the problem is clear: sometimes, after a certain age, you eat badly. And this leads to feeling the need to firm the body quickly at 50.
How to tone the body at 50
Training to develop the muscle in order to tone it in the best possible way, even with an exercise program to be carried out at home, means focusing on specific exercises.
It is necessary to follow a line based on a constant commitment over time, incisive enough to bring results but adequate to the needs and possibilities. Especially if in addition to firming and toning you want to develop muscles at 50. The rendezvous point?
Stunning means aiming for injuries that are also difficult to recover, on the other hand not working hard enough means collecting few results. Which come only if other factors are combined: good nutrition, hydration, rest, no smoking and alcohol.
Exercises to tone arms and chest
One of the weak points of the body as you get older: arms with bat (or chicken) wings. The flabby skin and droopy muscle cause that unsightly effect at the height of the triceps. What are the exercises for firming arms?
If you want to isolate the arm muscles you can get dumbbells, even with little weight, to perform two basic exercises: behind-the-head extensions for the triceps and curls for the biceps.
The first must band forformed with precision and little weight, with the second you can dare a few extra pounds. In any case, you have to focus on a precise execution and not spoiled by the desire to add a few extra pounds: better little weight and clean execution.
But we must also act on the entire structure of the arm and shoulder, so it can be useful to start with the dips that see the feet resting on the ground and the hands on a chair.
Going down with the pelvis down and raising the body with the strength of the triceps and the deltoid we firm this area in a coordinated and effective way. The elbow comes to form an angle of 90 degrees, rise slowly and continue with a maximum of 10 repetitions for three sets. Then there is the possibility of focusing attention on push-ups.
This exercise is perfect for firming the pectorals and represents one of the basic activities for developing body strength. You can work with different widths: a medium position acts on the pecs and arms but also shoulders while if you clasp your hands focus on the triceps. If this exercise is too heavy you can rest your knees on the ground.
Exercises to tighten abs and legs
The core, the central part of the body, must always be present in your functional training card at 50. For sure you can activate your legs with:
- Squat
- Side lunges
- Front lunges
- Ground deadlifts
These exercises can also band forformed with a free body except the detachment that requires a minimum of weight to give the exercise the opportunity to activate the muscles of the legs and the central part of the body. These exercises can be accompanied with a good set of exercises for the abdominals such as the crunch and the plank.
Is this enough to tone the body at 50?
No, for sure there is also a need for a particularly careful diet. For this reason the basic advice is always the same: to be followed by a nutritionist and a personal trainer to organize the work in order to avoid physical and food problems.
Also remembering that there are different food supplements That allow you to make the diet more effective as products for pancake proteici and for Facilitate drainage.
Image credits:
Woman on a bicycle. Image by Pexels from Pixabay
