Weight training and Working Out When You are Over 50

Updated: Jul 18


Older man and women in the gym, fitness after 50

You need to exercise now more than ever, it's a fact! A 50 or 60 year (old) body isn't the same as a 20-year-old one... You won't be able to do the same things or can you? Exercise is a important key to your independence and a good quality of life as you age. So what do you need to think about to be healthy and workout without injuring yourself :)


What exercising can do for you

You will lose muscle mass as you get older, and weight training can help you rebuild it. Aging can be difficult, it affects all body functions, stamina, and strength. The shift from middle to old age can be drastic, and there are a lot of changes occurring in the body that can make it hard to maintain a balance, without sufficient fitness, men and women can experience muscle loss, poor concentration, low sex drive, and slow metabolism. This can put many at risk for diseases like erectile dysfunction, heart diseases, diabetes type 2, and more, but it is never to late to take action :) Nutrition and fitness in the proper way will help you to prevent all of these problems, ensuring that muscle loss is avoided and that hormonal levels are retained. Muscles also burn more calories than fat, even at rest, which will offset your slowing metabolism. Exercising helps to stop, delay, and sometimes improve serious illnesses like heart disease, high blood pressure, diabetes, stroke, Alzheimer's disease, arthritis, and osteoporosis. It can help your brain stay sharp and keep you from falling into a depression.


Types of Exercise

Young or old, everyone needs different kind of approach. Cardio or aerobic exercise will get your heart rate up and makes you breathe harder, which builds your endurance and burns calories. Weight training keeps your muscles ready for action and it will boost your confidence. Flexibility exercises help you stay limber so you can have a full range of movement and avoid injury. Balance training also becomes important after age 50, so you can prevent falls and stay active.


Choosing the Right Activities

For example: Lower-impact exercise like cycling, swimming, dancing with less jumping and pounding, is better for your joints. Weight training will strengthening your muscles and will help to take the pressure of your joints! Let the muscles keep your body together, not only your joints! For example: If you regularly experience lower back pain! (over 50% of people do), it is often due to weak back muscles and by strengthening your back muscles you will have less pain! (Remember not start a weight lifting program before consulting a professional!)

High-intensity interval training (HIIT) is good for your heart and the best fat-burner! One study compared the calories burned during a 30 minutes workout session of (HIIT), weight training, running and biking. The researchers found that (HIIT) burned 25–30% more calories than the other forms of exercise!


My personalize trainings regime will provide you more than one type of exercise, so you'll get more bang from your workout buck. Together we will make a exercise plan and to include things that you enjoy doing or better alternatives, based on the limitations of any medical conditions you may have.


Let us look at some exercises


Older couples walking on the beach, fitness after 50

Walking

Simple and effective! It builds your stamina, strengthens lower body muscles, and helps fight against bone diseases like osteoporosis. It's easy to work into your schedule of the day. You can go solo or make it more fun together with friends :) At a moderate pace, you'll get exercise and still be able to gossip :)




Older couple jogging around a lake, fitness after 50

Jogging

Sweat a bit more when you exercise, try jogging to get your heart rate up. As long as you take walking breaks, your joints should be fine. Soft surfaces, like a track or grass, may also help. Keep attention on your calves and hips, perform stretching and strengthening to lessen your chance of injuries.



Man and women on there bicycle, fitness after 50

Cycling

Especially good when you have stiff or sore joints, because your legs don't have to support your weight. This will get your blood moving and builds muscles on both the front and back of your legs and hips. You use your abs for balance and your arms and shoulders to steer. You're strengthening your bones, too.



Women playing tennis, fitness after 50

Tennis

Tennis, squash, and badminton, will be particularly good at keeping you alive longer and for lowering your chance of dying from heart disease. Playing tennis 2 or 3 times a week is linked to better stamina and reaction times, lower body fat, and higher (good) HDL cholesterol. And it builds some strength, especially in your arm, low back, and neck.




people in a swimming pool, fitness after 50

Swimming

You can exercise for longer in the water than on land. There's no weight putting stress on your joints and the water offers resistance to build muscles and bones. Swimming laps burns calories and works your heart like jogging and cycling, The moisture helps people with asthma breathe. Water-based exercise improves the mind-set of people with fibromyalgia.



Older man and women doing weight lifting, fitness after 50

Strength Training

Muscle loss is one of the main reasons people have less energy as they get older. When you lift weights you enhance your quality of life :) You improve your ability to do everyday activities. You build strength, muscle mass, and flexibility and Increase your metabolism to help you burn more calories. Join a gym or workout at home :)


Note: Strength training is very important to have as a part in your exercise program! Even more when you get older! Do not start a weight lifting program before consulting a professional! The approach and the strength training shut be personalize to fit optimal and to avoid injurie! I have the skills and knowledge to make your life better and to motivate you on your level !! My aim is to help you identify your goals, design a personal exercise program that fits your needs, on your level! and guide you through every exercise, every workout :)


Let us not forget the about Dancing :)


Smiling dancing couple, fitness after 50

Dancing: It doesn't really matter what kind: line, square, even dance-based aerobics classes like Zumba and Jazzercise. Dancing helps your endurance, strengthens your muscles, and improves your balance. It burns a lot of calories Research shows learning new moves is really good for your brain, too. Plus, you could be having so much fun :)


Hope you you like my list of exercises and I hope you will start moving yourself :)


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