Tag Archives: Physical exercise

Over 50 Beginners Workout Routine – Lunges

lunges

Lunges – Great at Home Exercise for Beginners

The third exercise of this series concentrates once again on the lower body. The lunge involves all the big muscles below the waist – quads, hamstrings and glutes.
This exercise is even easier in some respects than the squat because it copies a very natural, everyday aspect of life. Walking!
Having said that though don’t be fooled. It is a more advanced move than the squat because it not only works and strengthens your lower body but it also will improve your balance.
Okay here’s how they’re done.
From a neutral standing position take a big step forward, keeping your back straight but not rigid and bend your knee to about 90 degrees (make sure your front knee doesn’t go beyond your toes). While steppping forward drop your back knee towards the floor.
That’s it. Really simple and can be done just about anywhere.
I suggest doing as many of these as you can in 30 seconds at first and over time increasing the time intervals to 60 and then 90 seconds.
You can improve our everday mobility and flexibilty by changing this exercise sometimes to stepping either backwards or to the side.

The third exercise of this series concentrates once again on the lower body. The lunge involves all the big muscles below the waist – quads, hamstrings and glutes.
This exercise is even easier in some respects than the squat because it copies a very natural, everyday aspect of life. Walking!
Having said that though don’t be fooled. It is a more advanced move than the squat because it not only works and strengthens your lower body but it also will improve your balance.
Okay here’s how they’re done.
From a neutral standing position take a big step forward, keeping your back straight but not rigid and bend your knee to about 90 degrees (make sure your front knee doesn’t go beyond your toes). While steppping forward drop your back knee towards the floor.
That’s it. Really simple and can be done just about anywhere.
I suggest doing as many of these as you can in 30 seconds at first and over time increasing the time intervals to 60 and then 90 seconds.
You can improve our everday mobility and flexibilty by changing this exercise sometimes to stepping either backwards or to the side.

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Exercises For Over 50 – Work Out Routine For Beginners

This is the introduction to a series of post that we will be doing on exercises for over 50. The first of the series will focus on beginner work out routines and working our way up to a more strenuous work out plan.

These exercises are designed for those who have either never worked out or haven’t in a some time. Therefore the first order of business was to decide what kind of exercises would be best suited to a beginner over 50. We decided they had to meet at least at least 4 requirements.

  1. Ease of Motion – No fancy dance steps or twists and gyrations. I personally have felt my body “pop” just getting out of the car, and I’ve been working out for years! We’ll leave the Tae Bo and Hip-Hop for further down the road (maybe)
  2. Can be done at Home – I think that a lot of people and us over 50 especially are somewhat intimidated by the thought of going to a gym and being around a lot of people who are already toned and trim. A few weeks doing things alone in the privacy and comfort of home can build our level of confidence so that we wont feel like a complete newbie the first time in the gym.
  3. Full Body Work Out – This one is important whether you’re a beginner or have been working out for years. It’s best to engage as many of the “large” muscle groups as possible with each exercise. For those of us over 50 this is especially true as it helps fight sarcopenia and battles the aging process. Doing 100 bicep curls will make you great at doing bicep curls and make your arm muscle bigger but it won’t do much for the rest of your body.
  4. No Equipment Necessary – Okay maybe we fudged a little on this one but any equipment needed will be everday items found around the house. Or maybe even a part of the house (one exercise uses a wall for support). These work outs are designed to use body weight for resistance. The weight of your body along with a chair, the floor or a wall for support will be all you need. Of course as you get stronger you may want to add small hand weights (or milk jugs), resistance bands, or kettle balls for added resistance but they’re not needed to get started.
Although there are many exercises that could fit these basic requirements we decided on three really simple ones. Squats, wall push ups and lunges can all be done at home, are easy to learn and need no equipment other than a chair or wall. We  added resistance bands to the list because their versatility,  ease of use and low cost make them the best add-on to any home fitness routine.

Exercises Over 50

Squats for Beginners Over 50

Wall Push Ups for Beginners Over 50

Lunges for Beginners Over 50

Resistance Bands

These are great exercises to get you started and remember CONSISTENCY is the key. Don’t worry about starting out of the gate in a full gallop, in this race the winner is the one who sets his or her goals and keeps at it. The suggested beginner exercises will soon get dull and your workout will become boring. This is one of the biggest reasons that people quit. No fun anymore! Well you might consider adding a home workout DVD to the mix. For beginners over 50 we suggest Moving Free Longevity Solution Easy Strength Level 1 Body Sculpting and Weight Loss Fitness/Exercise DVD For Beginners, Boomers, Women Over 50, and Active Seniors by Mirabai Holland. Ms Holland is a 50+ health activist that is certified by the American Council on Exercise (ACE)  and her DVD is designed especially for Boomers, women and seniors.

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Aerobics or Resistance, Which is Best?

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Best Exercise For Over 50 – Aerobics or Resistance?

Often the question comes up about what type of exercises are best over 50 years old. For decades the belief was that aerobics that worked the cardiovascular and respiratory systems were the best. While there is no disputing the benefits of aerobics new studies show that resistance or weight training is more important in fighting sarcopenia, the ravages of aging that decrease our coordination, creates wrinkles and sagging skin and causes stooped posture.

For these reasons I like to suggest that a combination of the two is the best exercise plan for those over 50. This is not as difficult or time consuming as it may seem to be and the rewards are terrific. I had been trying several different routines for a couple of years before I stumbled across this and although by then I was in moderately good condition my workouts had become boring and I dreaded going to the gym.

After combining aerobics with resistance my time in the gym became fun again and I was finally able  to lose those last 5 or 7 pounds that I wanted to and that had been so elusive up till then. As I said I “stumbled” on this accidentally because I just wanted to change things up a bit but after I saw the results I did some research and found that what I was doing is actually recommended by many experts in the medical and fitness fields as the best way to combat aging.

I use a variation of interval training. Interval training involves short burst of moderately intense exertion like jogging, enough to get the heart rate up, followed by active “rest periods” like walking. You don’t actually rest but you lower your rate of exertion to a comfortable level. This is followed by another short burst of intense exertion. These are typically done in cycles of 1 minute exertion followed by 2 minute rest until you can work up to 1 minute cycles of each then 2 minutes exertion and 1 minute rest and so on.   It’s been shown that 15 minutes of this type of exercise gives you the same workout as a 30  minute routine using the regular method of 30 minutes of constant motion. This cuts your time in the gym in half!

My variation on this adds resistance or weight training to the “rest” cycle. Instead of walking I jump on an exercise machine or grab a barbell and do a little resistance training while my heart rate slows down. Now I’m able to jog at a nice pace for about 5 minutes before my heart rate gets to aerobic level (about 123 bpm for me) and then I do 5 minutes of resistance with moderately heavy weights. Nothing heavy, don’t need to because my muscles are already somewhat stressed from the jogging.

This has kept my workouts fun and eliminated the monotony. Give it a try and let me know how it works for you!

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Health Club Membership – Perfect Gift

Baby Boomers  are the fastest-growing age group  in the countries fitness centers and health clubs. Two hot new high paced classes now popular with the over 50 crowd are  Zumba which melds Latin dance moves with exercise , and Nia a low impact aerobics exercise program that combines Latin dance with Tai Chi and yoga.

Polls show that baby boomers are  as a group experimental, individualistic and  free spirited. These traits mark them as very different from the generations before them and should mean that the trend towards staying engaged in physical activity will continue all of their lives.

Women over 50 in particular  are more better educated, more independent,  working and handling  family responsibilities more than any generation in history.

Most “boomers” believe that “old” is 78 and they are the first generation to really feel that living to 100 is a achievable goal.

Men and women 50 and older like and will spend on luxury items such as cars, houses and travel and in many cases have paid off their homes so have the money to spend. They believe they’ve worked hard all their lives so now they deserve what comforts and pampering they can afford. Health club membership for the over 50 and fit (or wanna be fit)  is the perfect gift.

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Sarcopenia – The Keys to Reversing the Signs of Aging

In the previous post about aging I covered sarcopenia, the term that scientist use when discussing the loss of muscle mass, stooped posture and slowed uncoordinated movement that often besets older people. This is the combined result of biological changes in the body that include a slowing of synthesis of needed proteins, a loss of the hormones testosterone and HGH (human growth hormone) and the dieing off of neurons that the body uses to stimulate the muscles to action.

According to a USDA website these normal aging processes begin to occur at around the age of 45 when we start to lose about one percent of muscle mass per year. The loss is accelerated at the age of around 60.

Leading a sedentary life will make the effects of sarcopenia worsen as we grow older. This has been proven over the years by tests performed by NASA who noticed “old age” type symptoms of otherwise very fit astronauts who returned from long periods in space where their movement and exercise where extremely limited.

Doctors and scientist have discovered  that sarcopenia and the  muscle degradation that the astronauts faced have  a common cure: resistance training . Doctors have long recommended at least 30 minutes of moderate daily exercise like jogging or walking. This kind of exercise is great for the cardiovascular system, it may even add a little muscle, but resistance training that requires the use of weights to build muscle is what is needed to have any real gains. Multiple  studies since the late 1990s point to resistance training  as the best  tool against sarcopenia, many physical therapists and doctors  are advising resistance training  over aerobic exercise.

Beginning resistance training in mid-life delays and reduces the appearance of sarcopenia later and  one study showed that elderly people aged 78 to 84 who went on a program experienced an average increase in protein synthesis of 182 percent. Another study, funded by the USDA, found that elderly participants who trained  for 45 minutes three times a week for 12 weeks saw an average increase of 32 percent for muscle fiber and a 30 percent increase in strength.In effect, reversing the signs of aging!

Exercises for Fitness Over 50

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