Many people approach middle age with a little too much weight on their waistline. This could be due to less physical activity, not following the healthiest eating patterns, or a combination of both. We are here to fight the spread of middle age with this free weight workout. Staying active and sticking to a healthy diet full of fresh vegetables and lean protein are two of the best habits you can follow.
According to Mayo Clinic Proceedings, many women commonly experience weight gain and excess belly fat as they approach middle age. Too much belly fat can lead to serious metabolic health risks, including dyslipidemia, blood sugar imbalance, high blood pressure, mood disorders, and even heart disease. Regular exercise is essential to keep your waistline toned and healthy.
Throughout your life, strength training should be one of your best friends. But as we age, it becomes more important than ever to maintain a solid strength training regimen. According to Beaumont Health, you can shed extra pounds by sculpting your muscle tissue through strength training. The more muscle mass you have in your body, the higher your metabolic rate. Plus, having more muscle helps you burn more fat than muscle. This is important if your goal is to lose weight and maintain strength as you age. .
To combat the spread of middle age, you should focus on total body training and lift at least two to three times a week. When it comes to exercise and equipment selection, choose from a variety of free weights including barbells, dumbbells and kettlebells. That way you get the benefits of each tool and cover all bases. Below is a productive workout that incorporates all three free weights.
Start with the kettlebell goblet squat. Lift the kettlebell in the center of your heart and make sure you are standing tall. Activate your core muscles and bend your hips back to lower yourself into a squat. Once parallel, push your heels up as you finish the motion by flexing your glutes and quads. Do 3 sets of 10 repetitions.
Next is the kettlebell seesaw press. Grab a set of kettlebells and lift them into the rack position. Keep your core engaged and your chest high as you push one kettlebell into the air. As you reach the top, flex your shoulders and triceps strongly. Lower the kettlebell back down and repeat the movement with the other arm. Alternate back and forth until all prescribed reps are complete. With each arm he does 3 sets of 8 repetitions.
To prepare for this exercise, place the barbell on your upper back instead of your neck. As you step one leg back and lunge, keep your core engaged and your chest high. Then, press your front heel up to push your body back, flexing your quadriceps and glutes to finish the movement. He does 3 sets of 10 repetitions on each leg.
Dumbbell Pronated Rows begin with your arms resting on your workout bench. Tone your core and keep your chest high. Hold the dumbbell in your other hand and pull it back toward your body, keeping your elbows wide. Squeeze your upper back and rear deltoids hard at the top of the move, then resist on your way back down. Firmly stretch the lower part before performing another rep. He does 3 sets of 10 repetitions per arm.
Last but not least, Landmine Rotations use barbells. Grasp the ends of the barbell with both hands and extend your feet shoulder-width apart. Keeping your core tight, rotate the bar toward one side of your body while rotating your feet in that direction. Leading from your hips and shoulders and maintaining core tension, rotate the bar to the other side. Do 3 sets of 10 repetitions on each side.
Tim Liu, CSCS
Tim Liu (CSCS) is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
