Fitness after 50 years is gaining momentum and this will surprise no one. Now, all over the world, there is often a positive trend towards a significant increase in the active participation of older people in the Fitness movement, and this is due to an increase in overall life expectancy and the natural desire of people for a good quality of life, a healthy lifestyle. Training for all ages delivers undoubted benefit – this fact has been proven by numerous scientific studies. The benefits of fitness are undeniable.
Why fitness is useful after 50 years
The age group 50+ has its own characteristics and they are associated with physiology:
- decreases the strength of the heart muscle and the elasticity of blood vessels;
- increases blood pressure and heart rate;
- decreases the strength of the respiratory muscles and bronchial patency, which leads to shortness of breath in
- metabolism decreases and muscle loss occurs;
- hormonal changes occur;
- chronic diseases appear;
- therefore, the priority is not a slim figure, but health.
Helpful Tips – Supplements for Joints.
Since joint health is essential for movement,
taking joint supplements is highly recommended.
Over the years, joints wear out under the influence of stress,
therefore, taking glucosamine, an important component of cartilage tissue, is a wise decision.
Basic training principles
- gradualness (start with 1-2 times, 2-3 times a week – the optimal rhythm, 30-60 min.
- moderation (medium pace: walking, swimming, not running)
- regularity (it is better to consistently engage in 2-3 times a week than starting with 5-7 times)
As we gradually get older, it is necessary to make timely changes to the training program.
Helpful Tips – Fish Oil.
Adequate intake of fatty acids is important for maintaining health, and a calorie-restricted diet can lead to a lack of them. Fats also amortize joints and participate in metabolism, which is extremely important if you lead an active life. Eating healthy fats also means a lower risk of Alzheimer’s and other diseases.
The main priorities should become:
- strengthening the back muscles;
- increased physical endurance and strength;
- stretching exercises;
- it is necessary to avoid high loads on the joints and spine;
- exercises with a lowered head are undesirable, as well as circular rotations of the head and trunk with weights.
That is, it is physical health that is your goal, and not striving for model parameters. In particular, it is necessary to treat women during menopause thoroughly in drawing up a training plan.
It is mandatory to consult a fitness doctor before starting classes, and if there are health problems, a certificate from the attending physician is required. Fitness after 50 years must first of all be safe, then it will really benefit.
Separately about visiting the sauna. It makes increased demands on the cardiovascular system: blood pressure rises, the number of heart contractions increases. Therefore, it is necessary to take into account the indications and contraindications, no more than 1p. per week, mode 2-3 calls for 3-7 minutes.
Here, too, the motto is “moderation and again moderation.”
Helpful Hints – Protein and Amino Acids.
In people who do not do strength training, the process of losing muscle mass begins as early as young years, along with a drop in testosterone levels. The gym can help stop this process or even reverse it. In this case, protein (amino acids) will be the building blocks of muscle fibers. It can be very difficult to consume the required amount of protein from regular food. Protein and amino acids help out in this situation.
Types of training
If you are interested in fitness after 50 years and you decide to add some physical exercise – here are 5 additional enjoyable, high-impact, but simple types of workouts:
- Swimming and Aqua aerobics
Even at a moderate pace, 45 minutes of swimming burns over 300 calories. Adding resistance exercises in aqua aerobics further activates the muscles without straining the joints.
Yoga can be very difficult, especially if you haven’t done it before. Start slowly and gradually lengthen your muscles. An hour of yoga for beginners burns approximately 100 calories.
You can burn about 200 calories (depending on your pace) in 45 minutes. Find a partner to walk together, get a dog and enjoy the scenery!
This exercise is great for posture and flexibility. An hour of Pilates for beginners burns about 120 calories.
- Aerobics: Zumba, stair stepper, elliptical, rowing, bicycle, etc.
Depending on the type of aerobics, choose the appropriate exercise category for you. 45 minutes of doing Zumba can burn up to 350 calories.
It’s important to find a balance between what problems you have, what keeps you in shape, and what you enjoy.
Helpful Tips – Vitamins.
Vitamins are recommended for almost everyone, and people over 50 are no exception. Because older people consume fewer calories than younger athletes, they may lack the nutrients from their daily diet. A good multivitamin will fill that gap by boosting your immune system and overall health.
- A doctor’s certificate is required, initial testing by a fitness doctor.
- Train 2-3 times a week, no more than 1 workout per visit.
- Avoid high-intensity workouts. Morning hours are preferred.
- Do not combine several workouts on the same day.
- The form for classes should be comfortable.
- Be sure to drink water during your workout.
For some, 50 years is the most flourishing in their career, personal life, for others – the stage of the struggle for health. Everything is individual. Listen to yourself. If you overcome physical activity while doing fitness as before – continue at the same “revolutions”. If you feel discomfort – consult a doctor, consult.
10 Minute FULL BODY WORKOUT For Women Over 50 | Low Impact!