Fitness Tips For Women Above 50
It is not just the young women who need to stay fit. Even elderly women need to follow a fitness regime to ensure a healthy body. Are you above 50 and want to stay in shape? Then here are a few fitness tips meant for women above 50.
Contrary to popular belief women above 50 can take part in weight lifting. It can stop the fat gain that happens to women of this age. Weight training is possible at any age. Studies have shown that women above 70 have built muscles by weight training 2 to 3 times a week. Truly inspiring! Weight lifting should be done under the supervision of an expert trainer especially for women above 50. If you have any pre-existing health condition, let your trainer know.
Walking improves cardiovascular fitness and keeps the weight under control. Regular walking can improve one’s mood too. Walking is advisable after 50 because the risk of injury is vey less. It is considered safer than other aerobic exercises like cycling, swimming and jogging. Walking doesn’t require any equipment and it can be done in most weathers. It has added benefits too like inhaling fresh air and socializing. Combining walking and weight training can help a women stay in shape after 50.
For those who want to walk at home can follow Leslie’s walk at home program. It has proven to be beneficial to lots of women of different ages.
Do Some High-Effort Intervals
Overall fitness can improve with interval training. It is challenging but effective. To get the maximum benefits, begin slowly and stop when you are out of breath. For instance, if you are walking, increase your speed for about 30 seconds and return to the speed at which you started. Keep repeating this 30 second increase of speed every five minutes. Keep doing it till you complete 5 thirty second bursts. If you do this on a regular basis you will be tempted to jog during those 30 seconds. Just listen to your body and stop if you are overdoing it.
Perform Core Exercises
Aging and lesser activity can affect the core strength of a person. Poor core strength can be reason behind aches and pains in the body. The core muscles include a lot more than just the abs. It becomes essential to perform a well balanced core strength workout. Core strengthening workout should be done 3-4 times a week.
Eating Enough Protein
Beginning from the thirties each decade a person loses 3% of his/her muscle mass. Imagine how much a person would have lost by 50. Elderly women don’t get sufficient protein to maintain muscle mass. Protein- the major building block of the body can’t be stored so it needs to be consumed on a regular basis. Protein can be complete (with 8 essential amino acids) or incomplete (lacking a few essential amino acids). Meat, eggs and fish are sources of complete proteins. Incomplete protein is found in fruits, nuts and veggies. If you are not getting sufficient protein it will be difficult to maintain or build muscles. If you are a vegetarian it is more essential for you to learn how to get complete protein from vegetarian combinations.
With the above tips you can stay in shape even after 50. You just need to be determined and have knowledge about the right kind of workouts.
Hope you found the Fitness Tips For Women Above 50 useful!!
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