Training after 50´s

This is a very interesting topic for RM Trainer, since most of the clients are in this age group or are close to it. Experts point to 50 years as a line between a person's before and after! According to an article in Metropolitan Magazine, the human body begins to undergo changes from that age on, as 50 is indicated as the age when metabolism begins to slow down, muscle mass begins to be lost, bone density decreases, blood pressure and cholesterol increase, increases the likelihood of suffering from diabetes, arthritis or osteoporosis, among other common diseases of the elderly.

But what people don't know is that the best cure for these diseases and characteristics of the 50's is to exercise. Doctors say that the practice of moderate physical activity combined with a balanced diet helps to combat everything that it means to be over 50 years old!

For this reason, some experts recommend that some adaptations be made to the training, such as people who previously trained with a barbell replacing it with dumbbells. They also recommend doing more functional exercises rather than specific ones, doing 3-4 sets of 8-12 repetitions (if possible, but you should always choose to do what you can do safely). Finally, they consider that the sessions should not last more than 45 minutes and that it will be necessary to rest at least 2 days a week.

Some of the most recommended activities for this specific population are:

Hiking

Walking, at least 30 minutes a day, will benefit your cardiovascular system and is also a good way to control weight, as metabolism starts to slow down from the age of 50. If you continue to eat the same calories as before, then it will be the practice of physical activity that will allow you to regulate your weight.

Running

Running is synonymous with not needing any extra material to be able to carry out a more complete activity. Although it may be difficult at first, once you acquire the stamina it will become one of your favorite practices. You can start with short intervals of 1 minute of running - 1 minute of walking, until you reach the goal you have set for yourself. You will see that soon the intervals will change a lot and you will run much more than you walk.

Swimming

Swimming or water activities are one of the first activities that come to mind when thinking about which exercise to practice after 50. In fact, it is an ideal activity that contributes to cardiovascular health, in addition to improving coordination, increasing lung capacity and help relieve muscle problems.

Cycling

Cycling, stationary or not, is one of the ideal exercises if you want to increase your aerobic capacity and have a positive impact on your cardiorespiratory power, without the need to overload your joints.

Yoga/Pilates/Stretching

Over the years, people lose elasticity. This can be maintained or improved thanks to the practice of physical activities such as yoga, for example. This type of exercise helps increase flexibility, tone muscles and also works as emotional therapy.

Functional training

This type of training will be essential for you to move better and with more quality. Functional means reproducing with exercises in training those movements that are most important in your daily routine. Nothing better than doing it with the help of a certified Trainer so that he can show you the best way and in the safest way, taking into account not only your age, but all the limitations you may have.

So, RM Trainer warns that it's not because you're 50 years old (or even older) that you shouldn't train, on the contrary, respect your limitations and move for your health!

Believe, this will be the best way to slow down your aging.