Fitness after 50 years for women and men

Fitness after 50 years is gaining momentum and this will not surprise anyone. Nowadays, 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 any age brings undoubted benefits - this fact has been proven by numerous scientific studies. The benefits of fitness are undeniable.

What are the benefits of fitness after 50 years?

The age group 50+ has its own characteristics and they are related to physiology:

the strength of the heart muscle and the elasticity of blood vessels decrease;
blood pressure and heart rate increases;
the strength of the respiratory muscles and bronchial patency decreases, which leads to shortness of breath during physical exercise. exercises;
metabolism decreases and muscle loss occurs;
hormonal changes occur;
chronic diseases appear;
therefore, the priority becomes not a slim figure, but health.

Useful Tips - Joint Supplements
Since joint health is critical to movement performance, taking a joint supplement is highly recommended. Over the years, joints wear out under stress, so taking glucosamine, an important component of cartilage, is a wise decision.

Basic principles of training

gradualness (start with 1-2 times, 2-3 times a week - optimal rhythm, 30-60 min.
moderation (medium pace: walking, swimming, not running)
regularity (it’s better to consistently exercise 2-3 times a week than to start with 5-7 times)

As we gradually get older, it is necessary to make timely changes to the training program.

Useful tips - Fish oil
Adequate intake of fatty acids is important for maintaining health, and a calorie-restricted diet may lead to deficiencies. Fats also cushion joints and participate in metabolism, which is extremely important if you lead an active life. Eating healthy fats also means reducing your risk of Alzheimer's and other diseases.

Priorities

The main priorities should be:

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 the head down, as well as circular rotations of the head and torso with weights, are undesirable.

That is, physical health is your goal, and not the aspiration to model parameters. Ladies during menopause should be especially careful when drawing up a training plan.

Before starting classes, a consultation with a fitness doctor is required, and if you have health problems, a certificate from your attending physician is required. Fitness after 50 years must first of all be safe, then it will really bring benefits.

Separately about visiting the sauna. Places increased demands on the cardiovascular system: blood pressure rises, the number of heart contractions increases. Therefore, it is necessary to take into account indications and contraindications, no more than 1. per week, mode 2-3 visits for 3-7 minutes. The motto here is “moderation and moderation again.”

Useful tips - Protein and amino acids
For people who don't do strength training, the process of losing muscle mass begins in their young years along with a drop in testosterone levels. The gym will help stop this process or even reverse it. In this case, protein (amino acids) will be the building material for 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.

Crunches

This is a classic abdominal strengthening exercise. Be sure to perform it without lifting your lower back from the floor. Otherwise, not only does the load greatly increase, but the risk of injuring your back also increases significantly.

Lying on your back, bend your knees and place your feet on a wall or rest your heels on the seat of a chair. Hands under the neck. As you exhale, lower your chin to your chest and stretch your forehead forward, twisting your back so that your shoulders and possibly your shoulder blades lift off the floor. In this case, the lower back should press harder to the floor. As you inhale, return to the starting position.

Perform 15 times, rest and repeat 15 more times.

Types of training

If you're interested in fitness after 50 and decide to add a little exercise, here are 5 additional enjoyable, high-impact, but easy types of workouts:

Swimming and Water Aerobics Even at a moderate pace, 45 minutes of swimming burns more than 300 calories. Adding resistance exercises to water aerobics further activates the muscles without straining the joints.
Yoga Yoga can be very challenging, 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.
Walking You can burn about 200 calories (depending on your pace) in 45 minutes. Find a partner to walk with, maybe get a dog and enjoy the scenery!
Pilates This exercise is great for posture and flexibility. An hour of Pilates for beginners burns about 120 calories.
Aerobics : Zumba, stair stepper, elliptical, rowing, cycling, etc. Depending on the type of aerobics, choose the appropriate exercise category for you. 45 minutes of Zumba can burn up to 350 calories.

It is important to find a balance between what problems you have, what keeps you in shape and what you like.

Useful 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 not be getting enough nutrients from their daily diet. A good multivitamin will fill this gap, boosting your immune system and overall health.

DAY 2: LEGS AND BUTT TRAINING

A set of lower body exercises will help you keep your legs slim and your buttocks toned at the age of 50+. An additional bonus of the workout is the activation of blood circulation in the pelvic organs, which has a positive effect on women’s health.

We recommend watching:

Top 10 Inner Thigh Exercises Without Squats
Top 10 exercises for the outer thigh (breeches) without squats

KNEE BACKWARD STANDING

Stand with your right side to the chair, place your right hand on its back to make it easier to maintain balance. Bend your left leg at the knee and take it back, straining your buttocks, but without tilting your body forward. Don't forget to repeat the exercise on the other leg. A simple exercise from a weight loss workout for women 50+ will help you strengthen the muscles of the buttocks and back of the thighs, and will also be an excellent prevention of problems with the hip joint due to the activation of blood circulation in the pelvic area.