Losing weight can become more challenging as we age, especially for women over 50. However, with the right strategies backed by scientific evidence, it is still possible to achieve successful weight loss. Here are five tips to help women over 50 lose weight.
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Menopause is a natural biological process that occurs in women, typically between the ages of 45 and 55, marking the end of their reproductive years. It is characterized by a decrease in estrogen and progesterone hormone production.
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Experiencing a drop in motivation is a natural part of the fitness journey, but it doesn’t have to derail progress.
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It’s important to understand the difference between fat burning and fat loss. These terms are often used interchangeably, but they represent distinct physiological processes.
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Sarcopenia refers to the age-related loss of muscle mass, strength, and function. It is a natural process that typically begins around the age of 40 and becomes more prominent as individuals get older.
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Body confidence is a powerful attribute that empowers women to embrace their bodies and focus on their inner strength.
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Losing weight can become more challenging as we age, especially for men over 50. However, with the right strategies it is still possible to achieve successful weight loss. Here are five tips to help men over 50 lose weight
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NEAT stands for Non-Exercise Activity Thermogenesis. It refers to the energy expenditure or calories burned through all daily activities and movements that are not intentional exercise.
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Andropause, also known as male menopause, refers to a gradual decline in testosterone levels in aging men. While not all men experience the same symptoms or severity, it generally occurs in men over the age of 40.
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Training with weak Gluteus Medius
Another reason for low back discomfort or pain is when there is low activation of the Gluteus Medius. This is quite a common situation that can also lead onto hip and even knee pain. Knee pain can be affected due to the chain of movement in the lower limbs from the Gluteus Medius to the knee.
The Gluteus Medius acts as a major role in stabilising the pelvis and supporting the lower back. When these muscle are weak you will overcompensate by using the muscles in the back, increasing the load on the spine.
As well as the other gluteus muscles (the Maximus and minimus) Developing the Medius will take part of the load from your back and provide a more balanced pelvis.
By stretching and strengthening your Gluteal muscles and incorporate more movement into your exercise routine, will increase overall performance and prevent other injuries.
The functions of the Gluteus Medius
It is the prime mover of abduction at hip joint.
Assists in flexion and medial rotation and extension and lateral rotation of the hip.
The gluteus Medius is extremely important in maintaining frontal plane (moving to the side) stability of the pelvis.
It’s an important muscle in walking, running and single leg weight bearing exercise as it prevents the other side of the pelvis dropping whilst performing these activities.
Activation of the Gluteus Medius
There are many exercises that help in activation of the Gluteus Medius. The use of other exercise tools such as the resistance band contributes to the activation and a great way to maintain the activation if particularly weak.
Please take a look at these exercises I’ve provided to help you get the best out of your Glutes if your experiencing difficulties with anything that I’ve mentioned above.
