The desire to remain strong, active, beautiful and mobile, like love, is conquered by all ages. Therefore, one should not be surprised at the interest in strength exercises of people who have reached the age of half a century, even if previously they practically ignored sports.
However, both experienced bodybuilders and beginners have quite reasonable questions: does bodybuilding stop at 50? How will training affect the general condition of the body and well-being? Are there any specific features and recommendations for athletes 50 years of age and older? Let's try to understand these aspects of “age-related” bodybuilding.
Age nuances
By the age of five, a woman’s body, as they say, is no longer the same: the muscles become sluggish, the bones are weakened, and it is difficult to lose weight. Changes occur both externally and internally:
- the stomach begins to work more slowly;
- food tastes different;
- muscle mass is lost, the percentage of fat increases;
- there is little physical activity, the lifestyle is almost passive;
- internal organs are malfunctioning: the heart is acting up, the joints are aching, vision and hearing are decreasing.
This often occurs against a background of apathy, feelings of loneliness, boredom and indifference.
If you clearly know what is happening to your body, isn’t this an incentive to make changes in your life? “Make friends” with sports to improve your well-being, strengthen your health and feel a surge of strength and energy.
Physical exercise for women after 50 is the key to the door behind which the aging process is suspended. Moreover, in the modern world the choice of these “keys” is wide: walking, swimming, yoga and many other sports activities that will appeal to the soul and become pleasant to the body. By the way, menopause is not a hindrance to this at all.
Climax
After 45 years, a woman’s body begins to undergo significant hormonal changes. There is a reduction in the amount of estrogen, which stimulates and regulates metabolism. Weight is gained even if the caloric content of food remains the same.
During menopause, extra pounds are accompanied by health complications: additional stress is placed on the musculoskeletal system, cholesterol levels in the blood vessels increase, arrhythmia and hot flashes become frequent. Problems with joints, spine and heart appear. Therefore, don’t put off your goal to lose weight until tomorrow. Physical exercise is an effective helper in this matter and at the same time an excellent antidepressant.
Sport becomes a “medicine” that quickly relieves the symptoms of stress, neurosis, apathy, hysteria and simply sad thoughts characteristic of the menopausal period.
Squash
This is an indoor sport that is great for maintaining the health of older people. It is played with rackets and a hollow rubber ball. Essentially, this is an analogue of tennis. The goal of the game is to hit the wall with the ball in such a way that the opponent cannot parry the blow.
In just half an hour of play, the body burns an average of 500 calories. You will have to run and jump after the ball, which means your joints will get a quality workout that is good for your health. Sport effectively reduces the risk of type 2 diabetes. Because it requires two or four people to play, squash is a social game. Pensioners can play with friends or meet new acquaintances with common interests.
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Only benefit
Regular exercise is a way to improve the functioning of a woman’s body: speed up metabolism, improve blood circulation, normalize blood pressure and prevent the development of various diseases. You will notice how your muscles become toned and your bones become stronger. Ligaments and tendons will become more elastic, and therefore joints will increase mobility.
In addition, thanks to exercises during menopause and hot flashes, your psychological state will improve.
Before you start exercising, consult your doctor. The doctor will conduct an examination, assess the condition of your body and help determine the level of physical activity.
Follow the rules
Before playing sports, listen to the advice of experts:
- Train regularly: once you start, don’t stop.
- Choose the type of physical activity wisely. For older women, the optimal solution is water aerobics, exercise on fitballs, as well as yoga, callanetics, Pilates, and qigong. Muscle stretching exercises are helpful. Cardio training also has a good effect.
- Choose a moderate pace. Don’t try to keep up with the young, better study the programs that exist for women of your age. Ideally, seek the help of an instructor who will select for you, for example, exercises for weight loss, while taking into account existing diseases and contraindications.
- It is important to distribute the load: all muscle groups should be used approximately equally.
- Pay attention to the duration and number of classes. Don’t overdo it, otherwise the desire to visit the gym will soon go away.
Remember that, in addition to physical activity, it is important for the body to relax and recover. Therefore, take at least 2 days to rest, especially between strength training sessions.
Bicycle riding
This sport activity is a great way to stay fit and healthy. It reduces the risk of developing chronic diseases. Cycling burns more calories than jogging, but it also reduces the stress on your joints, especially your knees, as there is less pressure on them. It works the body comprehensively and allows you to get rid of excess weight.
Two hours of cycling will improve your heart and vascular health. Considering the number of other fans of this useful entertainment, there is a great chance to meet like-minded people. Sports activity will help fight loneliness and boredom - common causes of depressed mood in older people.
A start
If until now your activity has been minimal, then a sudden sports start is definitely not for you. To begin with, doctors recommend giving preference to calm and measured workouts, which help to work on problem areas and allow you to maintain your figure.
The following are considered useful:
- morning work-out;
- aerobics;
- swimming.
Exercise in the morning
Morning warm-up exercises should consist of complexes that involve the neck and shoulder girdle, arms, back, stomach and legs.
- Start by stretching the joints of your arms, fingers and toes. Swings and rotations will help you do this. Perform head tilts to the right and left, and then circular movements that will stretch the muscles of the cervical region.
- Bends of the body are mandatory: lateral bends develop the oblique abdominal muscles, forward and backward help strengthen the spine.
- The complex of morning exercises includes squats: with their help, the thigh muscles are trained and the knee joints are warmed up.
You can intensify your morning exercises with “blows” on the most problematic area for women - the stomach. To do this, perform abdominal exercises: “bicycle”, and also, lying on your back, raise your legs at a right angle or bend your knees and pull them to your waist.
Walk or run
Running is useful at any age: during aerobic training, a lot of energy and calories are spent, weight loss occurs, and the figure becomes toned. The muscles, blood vessels and joints of the legs are strengthened. Among other things, your mood improves: the happiness hormone, endorphin, contributes.
If a woman over 50 chooses running, she needs to know:
- Before exercising, you should obtain a doctor’s approval: it is possible that your health indicators do not allow you to overload the body, especially if you have sore joints and serious problems with the functioning of the cardiovascular system.
- Each workout must be preceded by a warm-up: you need to warm up your muscles by walking in place for five minutes, and also stretch your joints.
- Finish your exercise routine with stretching to relieve tension and relax your muscles.
- Choose a track or grass for jogging.
- The “outfit” must be special: clothes made from natural fabrics, shoes with soft soles that thicken towards the heel. In cold weather, wear a hat and a comfortable jacket.
If you haven't run before, start with an active walk, gradually increasing the load, distance and speed. Nordic walking is considered a popular activity. It stimulates metabolism and uses almost the entire body.
A heart rate monitor specifically purchased for training will allow you to measure your heart rate and monitor changes in its rhythm.
For those for whom running is contraindicated, there is an alternative - walking. Regular walking helps improve the functioning of the cardiovascular system, tone muscles, control body weight, and also helps fight osteoporosis. In addition, the walk can take place in any weather and in any area, alone or in a pleasant company.
Head to the pool
Swimming is a way not only to lose extra pounds, but also to strengthen the spine, joints, and correct posture. The advantage is that during the training period all muscle groups are involved, and the load is not strongly felt.
Going to the pool is beneficial for asthmatics: the moisture helps improve breathing. In addition, you will forget about problems associated with blood pressure: during swimming it returns to normal.
Do not stay in cool water for long, especially if you suffer from kidney disease.
Yoga relieves stress
Yoga helps to activate tissue regeneration processes and slow down their destruction. In addition, a big advantage of such classes is regularity and efficiency.
The main exercises for women after 50 are performed standing, since one of the key tasks at this age is to strengthen the legs. In addition, bends and turns, smooth movements have a beneficial effect on the spine. A special place is given to stretching: the flexibility of the body gives a feeling of harmony.
Older ladies are advised to be very careful: do not immediately perform complex exercises, but start with simple techniques.
Regular exercise helps a woman lower blood pressure, regulate heart rate, restore mental balance and maintain good spirits. Yoga is especially important during menopause: it relieves anxiety and relieves depression.
It is generally accepted that stretching helps in the fight against spinal diseases. However, before choosing this type of physical activity, consult your doctor.
Other types of fitness
Instead of training only in the gym, you can offer other types of fitness. However, here, too, before choosing a type of activity, a woman should consult a doctor, as there may be contraindications due to injuries, previous and acquired diseases.
One of the types of fitness for women after 40 years is cycling. For beginners, a calmer pace is set; with increasing experience on wheels, the pace can be increased. Riding a bicycle also means receiving positive emotions, the opportunity to cover long distances, admire nature and the city, and listen to birdsong.
Another recommended type of fitness for women after 40 years is Nordic walking. Classes are held in the fresh air, and it is very interesting to do it, as you can travel to different places in your area. Walking with poles can use up to 90% of the muscles, which is very good for balancing the load. Now this species is on the rise in popularity and is gaining more and more fans.
Yoga classes are great for women over 40 years old. They have a beneficial effect on a woman: they tighten and stretch muscles, develop flexibility, relieve back pain, stimulate internal organs, and improve psycho-emotional state.
Jogging, swimming and dancing can be an excellent alternative to fitness.
Depending on your opportunity and desire, you can always choose an activity to your liking: if you don’t have the conditions to go to the gym, then arrange your classes at home; if the environment at home is not suitable, then you can find an alternative on the street, for example, brisk walking. Find comrades in your problem and you will control each other, support and enjoy your own and others’ successes. Be healthy!
on ““Features of fitness for women after 40, 50 years old””
- grigoriev4nas:
02/25/2019 at 19:46
At this age, you need to be especially careful with your joints... it is better to give preference to Nordic walking or swimming. And the joints must be strengthened with a chondoprotector or, for example, Evalar curcumin. And if discomfort appears, immediately consult a doctor
Answer
- Zoya:
03/08/2019 at 00:12
A few months ago I went to the gym and was surprised by the contingent, mostly women and men 35+ come, there are few young people, but the club is not popular, the so-called rocking chair, without a cardio zone, whoever wants can run in the next room and warm up before training. Of course, not everyone has ideal bodies with definition, but I can see from the scale that people have been working out for a long time, they are all curvy and fit, they go to the gym regularly and look younger compared to their peers! I used to go to a presentable fitness club, there was a swimming pool, a bathhouse, a bar... so I didn’t see such zeal for sports there, mostly young people puffed with iron, and the older ones walked imposingly on the treadmill, the main stream was swimming and yoga. Still, strength training is more effective and you need to “get sick” with sports, and not engage in self-deception on cardio machines, this is not a sport, if you go to the gym, you need to take a trainer and work with the iron. It’s also worth remembering about nutrition, because the training itself is only 20% of success, the diet should have enough protein, complex carbohydrates, healthy fats... this is where many give up and give up on a healthy lifestyle.
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- Inna:
03/21/2019 at 12:38
Now, indeed, women over 40 are radiant with youth and health, it is too early to write them off and classify them as mature people. And I often meet this age group in the gym: motivated, strong and purposeful. Such girls even motivate me not to give up and go for results. And yet, as at any age, you need to adhere to weight limits so as not to cause harm.
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- Svetlana:
03/22/2019 at 22:29
A woman should do fitness at any age; she doesn’t have to wait until she’s 40 or 50 years old. Now we have a sedentary lifestyle, everyone drives cars, we have almost forgotten how to walk. And fitness is, first of all, physical exercise, movement, it is life itself. If you want to be attractive, then you need to constantly keep yourself in shape, eat right, move a lot and get positive emotions as often as possible.
Answer
- Faith:
03/30/2019 at 02:45
I notice that I have completely lost the habit of additional exercises by this age. I was surprised to read about running in place, a seemingly simple exercise, but it already seems somewhat unrealistic. Now we are going to move to a house without an elevator, and I am in a slight panic about how I will cope with the stairs. The elevator and car from the entrance are very relaxing. Is it possible to regain the lost form?
Answer
- Amina:
04/04/2019 at 11:28
After forty, it is not at all necessary to start wrapping yourself in shapeless robes and leading a passive lifestyle. Our body requires attention to itself at any age and I have a lot of examples when women signed up for a fitness club at 40, 45 years old and their figure began to look better than at 25. The only thing that needs to be taken into account is a special training program. You shouldn’t foolishly rush to all the exercise machines in a row)
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- Elena Sergeeva:
04/18/2019 at 06:29
You know, what I learned from doing fitness at the age of 46 is that you don’t need to set unrealistic goals for yourself. There is no need to chase the ideal figure and believe that you will look 20 years younger. No. None of this will happen. The most important thing is to enjoy your workouts, not to do anything exhaustively, without unnecessary stress, and try to find for yourself the ideal balance between your physical condition and psychological mood.
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- Elena:
03/09/2020 at 04:24
You need to take care of your joints now. I choose only unique exercises for myself. My knees make themselves known when I strain too much. At the age of 40, I gave birth and fitness and yoga contribute to recovery. It took me three years to recover from childbirth. In addition to postpartum recovery, proper nutrition helped a lot. Yoga really calms and tones me up. Fitness gives you energy for the whole day!
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- Galina Stalina:
04/05/2020 at 14:11
Thanks for the advice. I've been doing the recommended set of exercises for several weeks now. Frankly, at first it was a little hard and I even forced myself. And not in vain, because I quickly got involved and continue to study 3-4 times a week. True, while I began to notice that my stomach had gone a little, my muscles had tightened. I prefer to do exercises in the morning. Most of all, I like the state after exercise, I feel free, I’m recharged for the whole day, and most importantly, the hot flashes have become less of a concern, my mood has stabilized. So girls, my recommendations for you, the main thing is not to be lazy.
Answer
Work out at the gym
Strength training improves and develops endurance. This is especially important after the age of fifty, when it is useful to walk more and maintain the ability to lift heavy things without difficulty.
A lesson in the gym should begin with a warm-up, which includes stretching, bending the head and torso, swinging the arms, warming up the forearms and shins. A set of exercises for each muscle group should be developed taking into account the load permitted by the attending physician.
It is better to choose safe exercise equipment and work under the supervision of a trainer. It is also recommended to monitor your pulse and changes in heartbeat.
What about bodybuilding?
Women's bodybuilding is advised to build not so much on a strength basis, but on the principles of repetition and regularity. Ladies do not need large volumes of biceps and triceps, and it is better to pay close attention to the buttocks, legs and abdomen. These problem areas are especially difficult to “clean up” after forty years.
Effective exercises will allow a woman to strengthen her ligaments and muscles, and regular training will help her record the results and maintain them in the future. In addition, bodybuilding helps normalize blood pressure and improves the condition of joints.
Remember that sports for women after 50 years of age should be commensurate with the capabilities of the body, which becomes very sensitive to stress. Therefore, you should start with the most gentle training possible.
Do not overload your body, but exercise regularly: at the first stage, 2-3 times a week. On days off from exercise, do cardio for 20-40 minutes.
Power loads for those who…
Instructors advise older ladies not to focus on working with free weights, but to give preference to training on exercise machines: the safety of physical exercise for women after 60 years of age should be a priority. In addition, it is recommended to focus on movements that imitate natural ones and those performed in everyday life.
Some experts believe that for a person over 60 years of age, strength training is not the best option in its classical sense (when movements are performed at a slow pace). Power training is optimal: in this case, exercises are done at maximum speed.
Scientists believe that it is the development of power that helps to cope with such types of daily activities as getting out of a chair or walking up stairs.
Walking football
Many pensioners are sure that they will no longer have the opportunity to kick a ball across the field, but an interesting alternative to their favorite sports game is gaining popularity - foot football. It originated in Britain in 2011, gradually moving to Russia.
The sports game is suitable for people over 50 years old. The rules of the game are similar to regular football, with one difference, and at the same time the main requirement: no running. If a player is spotted running, the opposing team has the right to take a penalty kick. Walking football gives old people a chance to play a great game. It strengthens the heart and blood vessels, works the muscles of the legs, and the risk of overexerting or harming yourself is minimal.
Training at home
If you can't exercise at the gym or go to the pool, there are exercise options that you can do at home. Often all it takes is a mat and your will.
Even if the everyday atmosphere is not always conducive to activity, the result is more important: make an effort to train regularly.
From words to deeds
At home, a set of exercises for a woman may look like this:
- Run in place. Start with a light jog for 3-5 minutes, gradually increase the pace, work with your elbows bent, and try to raise your knees higher.
- Do squats. The number of repetitions is 20 times.
- Do lunges with dumbbells (or replace them with plastic water bottles). Move one leg half a step forward and bend at the knee. Perform springy movements. Repeat 10 times on each leg.
- The back is straight, feet shoulder-width apart. Raise your arms with dumbbells above your head. At the same time, squat slowly and at the same time bend your elbows so that the dumbbells touch your shoulders. Perform 15-20 times.
- Stand straight, arms along the body. Swing your leg to the side, while bending the other one slightly at the knee and transferring your weight to it. Try not to rush and maintain balance.
- Bike. Simulate pedaling first forward and then backward. Perform 25-30 times in each direction.
- Lie on your back, raise your legs, forming a right angle with your body. Do 20 times.
- Hitch. Perform jumping jacks in place. Then try to also touch the floor with your hands, but do not bend your knees.
This is a sample program for women who do not suffer from serious illnesses. If you have problems, for example, with joints and the spine, consider a set of exercises developed by Doctor of Medicine S. M. Bubnovsky. His technique also involves breathing exercises, proper nutrition and a whole list of water procedures. There are Tibetan exercises and recipes to rejuvenate the body.
Kegel gymnastics is also considered useful for women: it helps with urinary incontinence and uterine prolapse, and strengthens the pelvic muscles. If you doubt the correctness of the exercises, download a special application to your phone. It makes it easy to find the muscles you need and monitor your progress.
Recommendations for body care
If you want to remain a slim woman, full of health and beauty, even after fifty years, take care of your body. For this:
- move more;
- play sports;
- do facial exercises;
- breathe fresh air more often;
- limit sunbathing;
- pay attention to your diet: enrich it with mineral water and healthy foods;
- give up bad habits: they accelerate aging;
- cleanse your facial skin morning and evening: use herbal infusions and lotions, moisturizing and nourishing creams;
- visit the massage room regularly;
- do face masks at least twice a week;
- use dietary supplements containing vitamins E and A: they have a beneficial effect on the skin.
Life doesn't stop at fifty, it's just time to look at yourself differently. Take care of your body to maintain health and mental alertness: with physical education comes inner lightness and good mood.
Tips for improving your classes
Rowing is a pleasant and useful form of sports.
Not all people can force themselves to play sports in old age. This may be hindered by fear of injury, psychological worries about appearance, lack of interest or motivation, and boredom during solitude.
Here are some tips that will help you adapt more easily to workloads and increase your interest:
- do not set unrealistic goals, start small and do not strive for records, their time has already passed;
- play sports with friends, grandchildren or make acquaintances with similar interests;
- encourage yourself, for example, by cycling a few kilometers, treat yourself to something pleasant;
- make a schedule and try to follow it;
- buy a subscription to a swimming pool or gym with an individual trainer, the financial costs are stimulating;
- listen to how you are feeling, try to find the positive effect of sport on the body;
- Make your workouts varied; monotony can kill your desire.
