Tips for Over 50 Fitness
Over 50 client Delaney
Anyone who has reached that magic age can tell you that over 50 fitness is different than under 50 fitness. As a Santa Monica Personal Trainer, I know that the over 50 body changes require longer recovery times, a more consistent work out schedule and a better diet. No longer can we just ignore what we eat, how much we sleep and run 5 miles tomorrow.
Getting Started
Part of getting started means starting slower. Always spend some time warming up to get your muscles prepared. This will help prevent injuries that can keep you from your regular exercise. Warming up could be as simple as a brisk walk or a few easy aerobic exercises. Once the blood is flowing and your joints have loosened up it is time to exercise.
Consistent Work Out Schedule
As we get older it takes longer for our bodies to get back into shape. As a result it is important to have a consistent work out schedule that works toward realistic goals. If you are training for a specific event, such as a run, give yourself extra time to train. If you are using weights as part of your program make sure you are using the proper form when lifting. Older joints are more prone to injury and many people overlook warming up when they lift weights.
Using a consistent regular training program will ensure that your goals are reached and that you can make adjustments to your training as needed. Consider adding a new exercise such as swimming to keep the routine fun. Swimming is one of the best exercises because of its low impact and the resistance of the water.
Once the work out is complete be sure to spend some time cooling down and stretching out. Muscles lose flexibility as we age and this simple step helps improve recovery time. Allow more time between intense workouts to allow muscles to recover.
Eating Right
Unfortunately people over 50 can have a more difficult time with weight gain because of slower metabolism. Of course regular exercise helps with this, but it is also important to make good food choices. Work with a medical or nutrition professional to review your current diet and make changes as directed. Never start a new exercise program without checking with a medical professional first.
Individuals over 50 who want to get in shape and stay healthy need to follow a program of regular exercise and proper diet. For more information on a program that is right for you contact us.
Jason and client Diana
Lots of people ask me as a Master Personal Trainer how to quickly and easily get fit. While I know they are hoping for a simple answer, the reality is that getting in great shape and maintaining that body requires the commitment of your lifestyle, not a short duration program like army boot camp.
So what do fit people (like Body Gods and Goddesses like myself and Kim below) do in their “healthy lifestyle”?
Here are the 7 Habits of Highly Fit People:
Behavior #1: They Do Not Eat Junk Food Like Puny Humans
Fit body types know that if they keep junk food around, they’ll eat it (just like you). Thus they don’t purchase any. Everyone in the house ends up playing by the rules. If someone else wants crap (kids, spouse) they have to buy it and eat it elsewhere. If you have a problem with this type of thinking, you don’t really have the stones to have a great body.
Behavior #2: They Prioritize Training Over All
They make sure to get their training in their day ahead of other things. Training is #1 right below work and family obligations, and they do not allow others to interfere in their training schedule. Everyone in their family understands this. They don’t play “Martyr Mom” or “Dad chained to desk”. They make sure the have the proper balance of exercise, work, family and recreation / relaxation.
Behavior #3: They Don’t Stuff Themselves
They have a planned amount to eat per sitting and either leave anything left over or take it for later.
Behavior #4: They Train Hard
Not only do fit people make time to train, they push themselves past the pain barrier consistently, because that’s when all the results are. On the other side of the pain barrier. Their workouts are always challenging and rewarding.
Behavior #5: They Don’t Pack Their Face In Front Of The TV
Of course they watch TV. Everyone does. They just don’t eat a bunch or chips or crap while doing so. Plus they get some of that TV done while doing cardio, either at the gym or at home.
Behavior #6: They Drink A Lot Of Water
Fit people generally drink a lot of water. Generally they drink water mostly, and other beverages much less than average people. It’s a much easier adjustment than you would think. Of course if they do drink soda, it’s always diet. No need for sugar like that, ever.
Ray Romano has said publicly that the only beverage he drinks is water. Now, he isn’t known as a fit body type, but he is healthy and very active for a comedian. He’s a very dedicated golfer.
Behavior #7: They Have Support
Fit people have a fitness team. Whether it’s a personal trainer, boot camp instructor or workout partner, they make sure to have people in their corner to help keep them motivated.
Beverly won 1st runner-up iin master’s bikini NPC Excalibur
Jason after contest
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