Women and Weights Over 50...
It's Never Too Late and It's Never Too Early to get started!
Happy 2014 RxGirls! Now that the h
olidays are over, it's time to get back on track with your workout routines!
I want to address a segment of women that may feel their needs may have been unaddressed or ignored in the past. As one of those tail end of the Baby Boom Generation (1946-1964) and as a personal trainer, I've found that many women approaching, in or past their 50's are more eager than ever to embrace exercise and maintain a certain level of fitness, health and energy.
The good news is that if you were physically active regularly before hitting your 50's, you're at an awesome advantage, and you're probably already familiar with many of the do's and don'ts of exercise and already follow and understand the basics of form and safety. You already know and probably already follow these exercise tips. But if you didn't exercise regularly, it's not too late to start.
For women 50 and older, engaging in regular physical activity can assist in warding off many of the illness and diseases that are often associated with age such as obesity, osteoporosis, cardiovascular disease, diabetes (Type 2), atherosclerosis, high blood pressure and high cholesterol.
Physical activity coupled with good nutrition can go a long way in helping women (and men), live a long, strong and productive life!
Whether you're new, just getting started again after a long break, or a seasoned pro, consult with your physician to make sure that everything on the inside is as great as it is on the outside.
Every workout program, no matter how you train (3, 4, or 5-day splits, upper body/lower body split), should always incorporate:
1. Some form of cardiovascular exercise: (i.e. walking, running, jogging, cycling, etc.), at least 4-6 days a week for 30-45 minutes (cumulative).
2. Strength Training: (minimum 2-3 days a week), but for some of you, I know you do a lot more, including HIIT, HITC and Circuit Training! Strength training helps improve strength, posture and when done properly can help strengthen all your muscles, increasing your lean muscle mass, which in turn will help you to burn more calories... even at rest!
3. Flexibility/Stretching: Stretching helps you to maintain your flexibility and rang
e of motion in your joints. Many of you know how tight and sore you feel after a great workout, right? Well, stretching can also help reduce your risk of injury and, of course, muscle soreness. Stretching can be done before, during and after your cardio and/or strength training workout.
There have been countless studies that prove your body can build the same muscle mass now that you could build two, even three decades ago. For instance, if you're getting back into exercising and you had been able to do 400lbs on a horizontal leg press, it’s a good idea to start at half your old weight, as that could have been your heaviest weight.
Even starting at 60-75% of your 1MR (with someone to spot you) is a good rule of thumb, keeping in mind that as you age, you may have to make slight routine modifications and use more caution.
So as you can see, there is absolutely no reason why you cannot get a sculpted, lean body in your 50s, 60s, or even 70s. Being motivated, focused on your goals, diligent with your diet, and educating yourself on fitness and nutrition can make you unstoppable in meeting and surpassing in your goals!
Establish Your Fitness Goals
The best way to get started is to set your fitness goals. Reading the articles on Rx Girl is a great way to get started. Hiring a Certified Personal Trainer to help you get started is also a great way. Just make sure that when meeting with your trainer that you have a clear goal in mind and that they are willing (and able) to help you meet them.
Nutrition is just as important! There's nothing more frustrating than training hard, but not seeing the results that you know should be there. Nutrition is the answer!
Adding in a nutrition program along with the proper workout that allows intensity and scheduling of your plan for weight training when 50+ should be based on very personal, fundamental goals. Finding a diet that works for you and your new lifestyle is very important to attaining your goals.
Whether it is to improve health, guarantee independence later in life, feel better about what you see when you look in the mirror, or even if you'd like to step on stage and compete, you have to set the ground work and build upon the foundation of your goals!
Until next time, set your goals and keep moving towards them!
Fitfully yours,
Lisa
619.987.9691
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