How to Keep Fit in Your 50s
Do at least one exercise for each of the main muscle groups., Aim to weight train two to three times per week., If you are new to strength training, or returning after a long lay off, begin with one set of each exercise, and increase the number of...
Step-by-Step Guide
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Step 1: Do at least one exercise for each of the main muscle groups.
(i.e chest, back, and legs).
There is no need to worry too much about shoulders, biceps and triceps, as you can't do an upper body pushing or pulling exercise without using them. -
Step 2: Aim to weight train two to three times per week.
Recent studies haves shown two times per week to be at least as productive as three times per week. , The training resistance or weight load should be between 60 to 90 percent of maximum to increase muscle size and strength. ,, As soon as you can do 12 to 15 repetitions, with the proper form, raise the weight by five to ten percent. (which for most seniors translates into one to three pounds or one and a half kilos). , try to use a pace of two seconds up (concentric phase) and four seconds down (eccentric phase). , Full range exercise is necessary for building full range muscle strength.
So always try to perform each exercise through the complete range of joint movement, taking your muscles from their fully extended position to their fully contracted position and back. , In addition to controlled movement speed and full movement range, exercise technique is critical when training older adults.
Seniors should always practice proper posture when performing strength exercises with particular emphasis on body stability and back support. -
Step 3: If you are new to strength training
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Step 4: or returning after a long lay off
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Step 5: begin with one set of each exercise
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Step 6: and increase the number of sets only when you begin to feel comfortable.
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Step 7: In general
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Step 8: I would recommended doing 8 to 12 repetitions per exercise
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Step 9: Progressively increase the amount of resistance you use.
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Step 10: Try not to rush your movement when performing the exercises.
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Step 11: Do a full range of exercises.
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Step 12: Maintain proper technique.
Detailed Guide
(i.e chest, back, and legs).
There is no need to worry too much about shoulders, biceps and triceps, as you can't do an upper body pushing or pulling exercise without using them.
Recent studies haves shown two times per week to be at least as productive as three times per week. , The training resistance or weight load should be between 60 to 90 percent of maximum to increase muscle size and strength. ,, As soon as you can do 12 to 15 repetitions, with the proper form, raise the weight by five to ten percent. (which for most seniors translates into one to three pounds or one and a half kilos). , try to use a pace of two seconds up (concentric phase) and four seconds down (eccentric phase). , Full range exercise is necessary for building full range muscle strength.
So always try to perform each exercise through the complete range of joint movement, taking your muscles from their fully extended position to their fully contracted position and back. , In addition to controlled movement speed and full movement range, exercise technique is critical when training older adults.
Seniors should always practice proper posture when performing strength exercises with particular emphasis on body stability and back support.
About the Author
Doris Richardson
Writer and educator with a focus on practical lifestyle knowledge.
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