The Truth About How To Stay Fit After 50!

Posted on Aug 24th, 2021 at 1:31 pm by West Sider


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By Jason Greenspan

Unfortunately, in the health and fitness world, a lot of incorrect information is being passed on to the masses. Gimmicks, quick fixes, and sometimes just plain old bad or misinformation are advertised.

Usually this is done to sell a product or program that promises an unrealistic result. Usually it’s something like “get fit in five minutes” or “lose fat by using a specific machine or doing a specific exercise”.

Most of the time, it’s not a quick fix or gimmick, just imprecise information that can prepare you for burnout or injury.

When you get to your fifth decade and beyond, knowing what to do in the gym can be even more confusing. You certainly don’t want to train like you did in your twenties or thirties. Your fitness program should reflect your current goals, fitness level, and health.

Below are some tips based on my 30 years of experience developing fitness programs for men and women over 50.

  • Don’t use the machines unless you have a condition that doesn’t allow you to stand or if you are a beginner who has no one to help you.
  • Walking or yoga is NOT a balanced fitness regimen and is not the ONLY thing you should be doing. Walking and yoga or two important aspects of fitness with many benefits, but which should be used as a supplement to a well-rounded fitness program.
  • Make sure that in addition to strength, agility, mobility, cardio and flexibility training, you also include balance, core and strength training in your program. There should also be some kind of preventive training component to build stability and protect against injury. This could be rotator cuff work or any other exercise that will help with your specific weakness. While this sounds like it will take you a lot of time working on all of these important components, you can actually get it done in 30 minutes.
  • Do cardiovascular exercises three times a week, but no more than 30 minutes. Keep the workout short to avoid injuries and burnout. Move on to some form of interval training to simulate real life.
  • Your strength exercises should be functional for your life. This means that the most important movements or exercises should mimic your everyday movements.
  • Exercises that work many muscles at the same time are the most efficient. These include squats, lunges, steps, pushing and pulling, and some type of rotational movement. Also, do more pulls than pushes to improve posture. Most of us over 50 have a slightly rounded shoulder position, so doing pressure exercises without pulling can improve the rounded shoulder position.
  • Don’t waste time on bodybuilding routines. You’re not a bodybuilder, are you? Think about quality – not quantity. Keep the training short and sweet! Your workout should last 45 minutes at best!
  • Get up to do most of your exercises! We sit enough so why should you go to the gym and sit more!
  • Make sure that you keep challenging yourself more and more. If there is no challenge, the body will adjust and make no further improvements.
  • If you choose ONE form of exercise, make sure it is strength training. Muscle is often referred to as the most natural form of medication we have. Without muscle tissue, we become weaker and fragile, which can prepare you for falls, poor mobility and posture, and a decrease in your overall functionality or quality of life!
  • Make sure to use a foam roller before or after your sessions. The roller will help break knots and help you move better.
  • Don’t do tons of crunches or sit-ups! Crunches and sit-ups were popular until the 1990s when new research hit the market. Crunches, and especially sit-ups, have been shown to put strain on your lower back and promote poor posture. Do different variations of planks or other stability exercises that will train more muscles and protect your back – NOT injure yourself

Our Fit For Life program can help YOU lose weight, improve your posture, balance, flexibility, strength, endurance and of course – look better!

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  • Personal attention and accountability
  • Elite member of the Silver Stars Club
  • Experienced fitness professionals
  • Affordable but very high quality

We NOW offer three different ways to train with us. LIVE on Zoom, we can send you a coach or you can come to our studio

New customer promotion – Experience our Boomer & Beyond small group courses for two weeks for 47 USD !. Ask about our Fit For Life nutrition program or massage therapy offers.

If you are serious about achieving a specific goal, want results, and the personal attention and accountability you need and deserve, give us a call now or email us to schedule a free consultation.

Silver Stars Fitness
850 7th Avenue, Suite 305
New York, NY 10019

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