Originally posted on www.verywellfit.com, June 06, 2018
For the majority of Americans today, achieving or simply maintaining a decent level of fitness is a challenge, but for women turning 50, getting in shape can feel even more challenging. Today there are more weight loss programs, exercise equipment, and fitness routines to choose from than ever before, yet statistics remind us just how out of shape we are as a country.
Weight lifting may be the single best way for older women to maintain overall fitness and stop the slow creeping fat gain. Building strength with weight training is possible at any age, and some studies show women in their 70’s building significant muscle by lifting weights 2 to 3 times per week.
Walking has consistently been shown to improve cardiovascular fitness, help keep weight under control, and improve mood in those who maintain a regular, safe walking routine. Any aerobic exercise (cycling, jogging, swimming) is great for maintaining lower levels of body fat and improving flexibility and overall body tone, but after age 50, walking has some advantages. The risk of injury is extremely low, so almost every woman can get out and start walking right away.
Walking can be done in most weather, there is no special equipment required. Perhaps the biggest benefit to walking is that it’s useful. Walking for errands, to give your pet exercise, to socialize, or to get out in the fresh air are all added benefits of using a walking routine to maintain fitness. Combining walking with weight training and you will have a simple and effective way to get and stay, in shape after age 50.
Interval training is a great way to improve overall fitness. It’s fast and effective, but can be challenging. To get the benefits of interval training and minimize the risk, start slowly and stop when you are winded. For example, if you are out walking, increase your pace for 30 seconds, and then return to your regular pace. Repeat this 30-second burst once every 5 minutes. Continue until you’ve completed five, 30-second bursts.
As the days and weeks go by, you may find that you want to jog during that 30-second interval. The beauty of interval training is that you are in control of the effort and the number of reps. If you are already in great shape, you can add some high-intensity interval training and kick it up a notch. When you start intervals, always pay attention to any warning signs that you are overdoing it. Here are some helpful tips to make sure you’re staying safe while performing HIIT.
Perform Core Exercises
Eat Enough Protein
Vegetarian athletes often struggle to get adequate protein if they don’t pay careful attention to the way they combine food sources. If you aren’t getting enough protein, it may be difficult to build or maintain muscle. If you are a vegetarian, it’s even more important for you to learn how to get enough of this essential nutrient.
If you have any questions about which workouts are safe for you, or how to modify workouts to tailor them to you, call Camelback Sports Therapy at
(602) 808-8989. We also offer Strength & Performance and Post-Rehab packages to provide you with a well-equipped and helpful environment for you to achieve your health goals.