Workout Help For Those Over 50

rileyes

Alternate these two exercises four days with 20-40 minutes of cardio:

• Squats/Push-Ups/Pull-Ups/Sit-Ups/Bridges
• Static Lunges/RKC Plank/Step-Ups/Pull-Ups

4 sets of 8-12 reps

Alter the above as you go. Start with chair squats, counter-height push-ups, etc. Add weights as you get stronger.

Play on weekends. Pick a sport. Go for a hike, ride, sail... Play soccer, tennis, baseball... Have fun on weekends.
Get stronger and faster during the week.

HappyTrails7

So much great information is being shared here, thank you. I had to look up some of the acronyms and workout descriptions, but I am always happy to learn new things. (I wish there was a thumbs up icon).

JMarcella57

justsayinisall wrote: »

I just wanted to chime in with the story of a woman at my gym. I noticed her when I first started going. I thought to myself that she was probably in her mid to late 60's. She was my idol! I would watch her on the treadmill and then she would go and lift weights. Someone eventually introduced me to her and I find out that, this women I thought was in her 60's, was 89 years old! 89.

When I asked her how long she had been going to the gym, she told me she started at the age of 54. She walks at the mall 3 days a week and then does the gym 2 days a week. She tells me her secret is to just move. Do SOMETHING. ANYTHING.

So it's never too late. Just do something.

Totally motivated me.

HappyTrails7

I found a helpful e-book: "Health and Fitness for Men Over 50: Winning Back virility and vitality is easier than you think." by William Ryan





MFP - Fifty plus (or so) Support Group

HappyTrails7

Well for what it is worth I think I boiled it down to the following: our bodies are designed to do a variety of tasks, not just heavy lifting, not just cardio, not just yoga, ect. With that being said, I think it is wise to take a holistic approach and do what you are capable of doing in each of these areas, gradually increasing these activities as your body is able. Everything in moderation if you will, including food.




MFP - Fifty plus (or so) Support Group

maxit

HappyTrails7 wrote: »

Well for what it is worth I think I boiled it down to the following: our bodies are designed to do a variety of tasks, not just heavy lifting, not just cardio, not just yoga, ect. With that being said, I think it is wise to take a holistic approach and do what you are capable of doing in each of these areas, gradually increasing these activities as your body is able. Everything in moderation if you will, including food.




MFP - Fifty plus (or so) Support Group

Taking a holistic approach works for me - I now eat for health as well as enjoyment, not too much and not too little (amounting to a 45# weight loss in about a year) and walk a LOT - started small and now walk outside at least 4 miles a day and often more. Then last summer I started a weight training program because, now in my middle 60s, I don't want to be "frail" in the coming decades as long as I can avoid it, and as a female, I need to preserve bone health. I take occasional weeks where I don't lift, just walk. So what else? yard work, house work, stairs just in the course of daily life ... that stuff is WAY easier now.

fishgutzy

For me, what works best is swimming. I'm addicted to chlorine now.
Best part is I don't have to feel the sweat. Ha!
No joint impact either.
Second choice for aerobic is spinning classes.
In the weight room I adapt based on the various joints that are range limited due to arthritis. No barbell squats due left shoulder. But dumbbell squats and machine squats work.
Working with a trainer with experience in adaptive fitness is a big plus.
I take the motto 'adapt or get fat'

Unknown

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italy10548

I try to mix it up with - walking every day, swimming once a week, and Classical Stretch by Miranda Esmonde white (on PBS TV I record) 2-3 times a week if my schedule with the teenagers allows. This last one is newly added and I love it. Over the last 3 months I have noticed how much better I feel and I can walk and stand at events with my kiddos without wearing out. If I'm sore or tired I rest a day then reevaluate. I'm planning to add strength training later in this journey when all this tracking food and exercise becomes routine. So thankful I found MFP to track what works for me!

opalsqueak007

Happy - I know how you feel. I have lower back and knee problems. I just didn't know what would make my joints better/worse or what I should be doing to get fit and strong without damaging myself - cardio/weights/both/just doing some walking. Anyway, I just read this book called "Younger next year" by Chris Crowley and Henry S. Lodge MD. It is fantastic, informative and inspirational, written by two people who know what they are talking about. It is aimed at men over 50. I have learned so much, and all I can say, is please read it if you can get a copy. There is a women's version, but the information and advice in the book is the same.

HappyTrails7

Opal, thanks for the book recommendation. I am off to Amazon to check it out.

Update: The book looks interesting and it had good reviews - I just ordered it.

opalsqueak007

That's great Happy - I hope it helps you as it has helped me