If you’re over fifty when determining how often and how much you should workout there are a few things that have to be taken into consideration.
The first thing to think about is your present physical condition. If you’ve been leading a fairly sedentary lifestyle for years or have existing medical or health conditions I strongly suggest that before beginning any fitness routine that you see a health care professional first to find out if you need to take any precautions or avoid any particular exercises. In fact if you’re over 50 and haven’t been to see a doctor in a couple of years or so then it may be a good idea to go anyway, just to get a clean bill of health and believe me it’ll put your mind at ease.
If you have been fairly inactive for a long time then I recommend taking in slow and easy in the beginning. I’ve seen a lot of people start out with too much intensity in the beginning only to be derailed by injury or loss of interest because it becomes a stresser instead of a way to relieve stress and even have a little fun.
For the previously inactive you should probably try two or three days a week at first.
The LEAST amount of resistance training recommended by the American College of Sports Medicine is 8 to 12 repetitions of 8 to 10 exercises, at a medium level of intensity, twice weekly. What is medium intensity? You should be somewhat winded while performing the exercises but still able to talk and hold a conversation.
Of course you can get added gains if you increase your intensity or frequency but as you progress you will become more in tune with your body and know when it’s time to up the ante.
Sessions should last no more than and hour.
Examples of some basic resistance and strength training exersises are:
Generally speaking, each muscle that you train should be rested one to two days before being exercised again in order for them to recoupe and rebuild.
And remember, NO PAIN – NO GAIN IS A MYTH. It’s normal to feel a little tightness and strain for the first ten minutes or so of a workout. If you continue to feel it after getting into the routine and have warmed up then STOP – move on to something else. Our bodies sometimes have a way of telling us what not to do. It could be just a temporary thing that last only a day or two or it could be more serious. You will learn how to listen to your body for clues.