If you were working out before you turned 50 – that’s amazing. However, if you weren’t that physically active, that’s fine as well – it’s never too late to start, so don’t be afraid to hit the gym and take control over your body and life in general. Here are seven easy workout tips you should include into your daily exercise routine as soon as possible, so check them out.
Don’t let anyone tell you that ‘you can’t do it’
The fact that you’re over 50 doesn’t mean that you aren’t allowed to have amazing workouts on a daily basis, so don’t let anyone tell you what you can or can’t do. Remember that age is just a state of mind, nothing more than that, so don’t be limited by the number and start exercising if you feel like it. Your body is capable of that, and even though it may take you a bit longer to get in shape, you can definitely make that happen!
Work with a certified trainer
Working with a certified trainer is one of the best ways to spend quality time at the gym and see the results very quickly. He or she will develop a specific program according to your own needs and possibilities. Such program will improve your mobility, endurance, flexibility, and strength, while enhancing your cardiovascular capabilities. Besides that, your trainer will make sure that you’re exercising safely, so that any possible injury can be avoided.
Be properly equipped for your workouts
Another extremely important thing when talking about your workouts is appropriate equipment. When picking a gym you’ll go to, be sure that it has all the machines you need, like the lat pulldown machine for improving your upper back strength, and recumbent bikes for cardio workouts. Of course, you should always consult with your trainer about working out on any of the machines. Besides that, you should also pick some quality gym clothes you’ll feel comfortable in, since your comfort needs to come first when exercising.
Make your fitness routine well-rounded
A well-rounded fitness routine usually encompasses three elements. The first one includes at least 3 or 4 20-minute sessions of aerobic exercise per week, so you can choose it according to your own preferences. Swimming, jogging, walking, and dancing can all be taken into consideration. The second one is strength training that helps you build muscle density and perfects your posture. The last element is stretching, which needs to be done after every workout to reduce the risk of injury or strain. Yoga and pilates movements are fantastic and you can also use them as warm-up activities before a workout.
Don’t overdo it
Be sure not to use more weight than you can actually handle and keep your body safe during a workout. Working with the right weight and at a specific intensity is the key to success, as well as pushing yourself to your limits only. Don’t be overly competitive and do your workouts at your own pace, without looking up to other people who may be really extreme when it comes to working out.
Give yourself more recovery time
Once you turn 50, your bones, joints, and connective tissue will take longer to heal – it’s a process that happens naturally, and there’s nothing you can do to stop it. However, there are things you can do to protect yourself from potential injuries. You should definitely give your body more time to heal – at least 48 hours between training the same group of muscles, or even 72 hours if you use high volume.
Watch out for nutrient deficiencies
The process of aging causes a decline in your body’s ability to absorb and process some nutrients like calcium, and vitamins D and B12. That’s why your diet needs to be rich in foods that contain these, so bread, cereals, eggs, milk and other dairy should be taken into consideration. Besides these, you should also eat a lot of fresh fruits and vegetables, as well as legumes and whole grains. Just cut back on excess calories from added sugars and saturated fats, and you’ll see a great improvement.
Each of these seven tips will help you do your workouts like a pro, so ensure to fit them into your everyday fitness routine as soon as possible. Once you do that, you’ll see the results in a really short period of time and that’s what counts most!
Orange-sicle Green Smoothie:
3 med oranges, peeled
1⁄2 cup plain non-fat Greek yogurt
1⁄2 tsp vanilla extract
1 1⁄2 tbsp honey (or sweetener of choice, to taste)
1 cup fresh spinach about a handful
2 cups ice cubes