Fitness after 50 years: training without harm to health

Many people will agree that life does not stop after 50-60 years! Modern men and women of any age take care of their figure and prefer a healthy and sporty lifestyle.

Training after 50 years is popular, and it’s hard to surprise anyone with this. Sport is always useful for everyone. This is an indisputable fact proven by many studies. To engage in fitness without harm to your health, the main thing is to take your exercise seriously and follow simple rules.

Fitness influence

Therefore, fitness after 40 has a positive effect on the following:

Health. As sad as it is to admit, aging is inevitable. For women, this process, due to menopause and subsequent menopause, is even more painful than for men. Among the characteristic symptoms of the cessation of production of female sex hormones in the required amount are decalcification of bones (they become more fragile), an increased risk of developing atherosclerosis and gynecological diseases (fibroids, inflammation), and liver problems. Classes will help you remove almost a dozen years from your biological age. If you started exercising earlier, that’s even better, but now it’s not too late to increase the overall tone of the body and its resistance to various unpleasant diseases.
Figure. Another unpleasant consequence of menopause is sudden weight gain. Moreover, fat deposits are formed exactly where they look least attractive (hips, buttocks, stomach, arms). Even if you monitor your nutrition by reviewing your diet, it doesn't help much. Fitness helps restore muscle tone and former joint flexibility. However, when working out, it is important to stop in time, finding a middle ground - excessive thinness does not suit an older woman, sharply emphasizing wrinkles and sagging skin.
Posture. With age, muscles seem to “shrink”, losing the necessary moisture. As a result, the load on the spine increases, leading to the fact that it is no longer able to occupy an anatomically correct position. Slouched shoulders and a bent back make you look very old. We should not forget about osteochondrosis. Fitness helps restore muscle tone and straighten your shoulders again.
Mood. Exercising promotes the production of endorphins in the body, which contribute to excellent mental well-being, maintaining a consistently good mood and achieving inner harmony. You are guaranteed to forget about stress, depression (and the causes of depression can be different) and chronic fatigue.

General recommendations

In order for fitness classes at any age, and not just after 40, to bring only benefits, you must follow the following principles:

Regularity of classes. Once you start, it is important not to stop.
Subsequence. There is no need to try to keep up with younger women and especially men, setting yourself an exorbitant pace and loads that you clearly cannot withstand. Pay attention to special training programs for women after 40 and after 50. You may even have to seek the help of an instructor to develop an individual program, taking into account your existing diseases and contraindications.
A competent approach to choosing the type of activity. The ideal solution for older ladies is aerobics (especially water aerobics, fitball exercises and step), Pilates, yoga, callanetics, other exercise systems aimed at stretching, cardio training, strength training with an emphasis on quality rather than quantity of performing exercises with optimal weight.
Duration of classes and their number. If you over-exercise, this will most likely discourage you from visiting the fitness club once and for all. When your muscles hurt for several days after each exercise, this is a clear signal that your body gives you to tell you that you are doing something wrong. The optimal number of cardio workouts for a lady aged 3-4 (the duration of the session should not exceed 30 minutes). Strength training – 2-3 with the same duration.
Load distribution. Make sure that all muscle groups are involved approximately equally. It is also useful to radically change the program at least once a month so as not to lose interest in classes and avoid an unpleasant routine.

Yoga

Yoga is a spiritual support and a powerful means of overcoming many psychological problems. In addition, it helps restore body flexibility and strengthen bones.

In old age, it is very important to slow down the process of tissue destruction and activate regeneration processes; this is the basis of soft movements and asanas in yoga.

Not all asanas are accessible to older people; basic exercises are best performed standing, since strengthening the legs is one of the main tasks after 50 years. Simple bends and turns, as well as leisurely backbends, will strengthen the spine and help maintain balance.

There are also a large number of asanas for strengthening the arms, hips, back, and abdominal muscles. All of them together will help maintain good spirits and restore mental balance. Regular yoga classes normalize sleep and restore the joy of life.

The main advantages of yoga over other types of sports activities are regularity and efficiency. There is no need to stand on your head if your form does not allow it, but even a man of advanced age can take a comfortable position, even out his breathing and feel every muscle.

A few practices for people over 50:

Strength training in the gym, especially using machines, for older bodybuilders is associated primarily with the desire to tone muscles and improve health.

In order to work safely and effectively in the gym, you must first undergo a medical examination, which will help identify health problems and create an individual exercise plan.

Each workout should begin with a full warm-up, warming up the muscles. It is better to avoid weights, choose safe exercise equipment, and preferably work under the supervision of a qualified trainer.

In addition to the training program in the gym, which should include exercises for each muscle group, you need to maintain activity in everyday life, using side loads - walking more, climbing stairs. Strength training for older people has practical benefits - it improves endurance, the ability to walk longer, and lift heavy things without difficulty.

When planning how many times to work out in the gym to get results, know that the minimum number of classes per week for a beginner is 2 times. Subsequently, you can increase it to 4 days. Each exercise should be repeated 6-8 times and be sure to rest between approaches.

During the workout, you need to carefully monitor your heart rate and its changes. If during the exercise you feel unwell, even the slightest, you need to stop training and contact the staff for help.

Features of training in old age:

Set of exercises

An approximate training program for a woman after 40 looks like this:

Run in place. This is an excellent warm-up, as well as the prevention of bone decalcification and a good way to maintain joint mobility and elasticity of ligaments. You need to start with a light warm-up jog for 3-5 minutes, then gradually increase the pace, vigorously working with your arms bent at the elbows and raising your knees as high as possible. The highest pace should be maintained for 15-30 seconds.
Burpees. Squat down and place your hands on the floor. Jump sharply as high as possible, simultaneously straightening your legs and without lifting your hands from the floor. Having taken the desired position, push up and return to the starting position with the same sharp jump. Then jump again, but up, without straightening your legs. The number of repetitions is 5-20 (depending on how long ago you started exercising, the general tone of the body and the presence of contraindications).
Lunges with dumbbells (at home, they can be replaced with plastic bottles of water). Take a dumbbell weighing no more than 1 kg in each hand and transfer your body weight to one leg, moving it half a step forward and bending it at the knee. Raise the knee of the second leg sharply up, trying to touch the chest. At the same time, straight arms rise up through the sides. The number of repetitions is the same as in the previous exercise.
Grand plié. While standing, straighten your back and place your feet shoulder-width apart. Raise your straight arms with dumbbells (1.5-2.5 kg each) above your head. At the same time, slowly squat down and bend your elbows so that the dumbbells rest on your shoulders. Then return to the starting position.
Pendulum. Standing straight, extend your arms freely along your body. Make a sharp swing with one leg to the side, while slightly bending the other leg at the knee and transferring your weight to it. When performing the exercise every third time, hold your leg at the top point for 3-5 seconds.
Bike. Lying on your back and raising your lower back, leaning on your bent arms, imitate riding a bicycle, first in one direction, then in the other. Prepared ladies can sit on a chair, rest their hands on the seat, straighten their legs and “ride” in this position.
Leg lift. Lying on your back, alternately and together raise your straight legs until they form a right angle with your body. Alternate this exercise with pulling one or both knees to your chest.
Hitch. Jumping in place, swinging your legs forward and to the sides, and bending your body are suitable. Stretching exercises are also helpful. Leaning forward, try to touch your fingers to the floor or reach your toes from a sitting position. It is not recommended to bend your knees in both cases.

How to train with a kettlebell

There are a few simple rules for those who are just starting to master this type of training.

First of all, take advantage of the help of an experienced trainer who will competently organize not only your workout, but also give the right advice on individual nutrition. This is also a very important point that must be taken into account when practicing kettlebell fitness. Before training, be sure to warm up. Exercises for flexibility, working out all joints, as well as regular walking on a treadmill, etc. are perfect.

It is recommended to carry out training gradually, without forcing events. You should increase your weight as you develop physically. The athlete himself must feel the moment when a heavier apparatus is needed (16 kg, 24 kg, 32 kg). The listed weights are historically established standards for competitions. For beginners, it is recommended to start with weights of 8 or 12 kilograms.

If you work out with a trainer, he should divide your workout into blocks. After completing each of them, you will rest for 4 minutes. This time is enough to restore breathing and blood circulation.

Contraindications

Although the undoubted benefits of physical activity have been proven a long time ago, despite all the possible positive effects on health, fitness should be abandoned in the following cases:

Hypertension.
High body temperature, regardless of the cause.
Menstruation, which is more painful than usual and accompanied by heavy discharge.
Any period of pregnancy and at least six months after childbirth. In this case, physical activity is not excluded, but requires the development of an individual, carefully thought-out program.
Bronchial asthma.
Problems with the cardiovascular system, including previous heart attacks, strokes, congenital heart defects.
A history of spinal and head injuries. Any fractures and cracks are especially dangerous.
Previous surgery. You need to wait at least six months for classes.

But this does not mean that the above contraindications doom you to a sedentary, passive lifestyle. You just need to think through physical activity more carefully and first consult with 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
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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.
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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?
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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
Read also: What are fatty acids: benefits and harm to the body
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.
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Features of the body after 50 years

The passing of the years leaves a mark not only on the appearance, but also on the inside of the entire body. Its main functions transform and change, changing habits and the general rhythm of life.

Eating behavior - the stomach begins to work more slowly, proteins are absorbed more slowly, which leads to a delay in the digestion and elimination of food. Changes in taste buds, which atrophy with age, alter the ability to sense tastes and decrease interest in food. Problems with teeth and chewing are also possible.
Body changes - a decrease in protein mass in the body leads to loss of muscle mass, an increase in the percentage of fat and the appearance of problem areas. A sedentary lifestyle, decreased physical activity - all this affects the condition of the body, which becomes flabby and loses its firmness.
Internal organs - with age, any organ can malfunction. Problems arise in the cardiovascular system, excretory system, joint pain, as well as decreased vision and hearing.
Psychological state - in old age a person is mostly isolated from society, left to his family or spends time alone. There is a feeling of boredom, indifference, it seems that there will be nothing new and joyful. An elderly person often depends on relatives for care, which makes him feel unfree. Physical helplessness gives rise to complexes and negatively affects the general state of the emotional background.

Regular exercise and increased physical activity allow a person to improve their well-being, maintain health and return to life.

Where to begin?

Even after 50 years, when the intensity of life is significantly reduced, it is important to remember that sport is an excellent way to regain psychological and physical health. It slows down the aging process and can easily lift your spirits.

Starting sports, especially if there was minimal or no physical activity before, is necessary by choosing the appropriate type of training and adjusting it in accordance with the characteristics of your life rhythm.

Women usually like gymnastics or those sports that help with weight loss. These are loads that intensively work on problem areas and support your figure. A man pays more attention to maintaining his natural strength and restoring endurance, which means he more often chooses strength training and gym classes.

You shouldn’t blindly follow your desires and suddenly start doing serious CrossFit. First, you need to consult a doctor who will tell you about the correct distribution of loads, possible risks and concerns, and explain why restrictions are needed.

With the right approach, you can achieve good physical shape even in old age and exercise on exercise machines on a par with young people.

It is important to remember the warm-up that accompanies training in any sport. This is a short set of exercises that helps the body get into work, warms up the muscles, and increases blood circulation. The warm-up includes exercises such as bending the head and torso, swinging the arms, stretching, and warming up the forearms and shins.

And, of course, we should not forget about proper nutrition and additional vitamins. You can achieve strengthening of muscles, cardiac system, and joints faster if you follow an appropriate diet and add active supplements to your diet, again with the permission of your doctor.