It’s Never Too Late To Get Started! Here’s Some Fitness Tips for Men Over 50When men hit 50, their testosterone levels drop, excess weight deposits in the mid-section and chest, and along with that comes the increase risk for heart disease, diabetes, stroke, and some types of cancer. Most men over 50 are looking for a way to look and feel better and also a way to start turning back the clock dial. Exercise and proper nutrition will help you do that- even after 50. If you’ve been there before but life took over and you need to get back to it, or even if you’ve never had a reason to be fit and active because you were blessed with good genes- it’s never too late to start and get on-track to a longer and healthier life.
Here are some tips to men over 50 getting back on-track
- – Try to get in 30mins of cardiovascular exercise per day at least 5 days per week and 30mins of resistance training 3-5 times per week for overall health and fitness.
- – Nutrition moderation is key. Limit alcohol and high calorie treats that you take in daily and you’re more likely to stay on-track and hit the gym.
- – Warmup and cooldown before and after EVERY workout. Remember, you’re not as young as you used to be and with that comes pulled muscles and injuries. By incorporating a brisk walk and stretching before a workout, and stretching after workouts, will help limit injuries.
- – Don’t be afraid of the weights! If you’re looking for overall fitness, find weights that you can do 15-20 reps with. If you’re looking for muscle gain and toning find weights that you can do 10-15 reps with. Make sure you include ALL muscle groups, and don’t skip leg day : )
- – Find fitness activities that work well for you and your schedule. Biking, swimming, golf, ect are all good for your health and fitness. You don’t have to be in the gym every single day, but you should be moving every single day.
- – Integrate interval training into your training schedule. It’s easy to get stuck in a rut or even bored with the same old workouts. Build in high-intensity bursts into every 4-5 minutes of exercise. This will help you prepare for daily activities that normally leave you breathless and improve your heart and cardio health overall. It also increases your metabolism for hours after your workout.
- – Include flexibility and mobility workouts into your weekly plan. This will help limit injury and daily aches and pains and help reduce recovery time between workouts.
Here’s a workout to get you back on-track with fitness over 50:3-5 sets through + 20-30 mins cardio at end:
- – 15 x DB thruster
- – 15 x DB bench press
- – 20 x alternating lunges / DB curl and press
- – 15 x DB bent-over row
- – 15 x bench dips
- – 40sec elbow plank
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