As you get older, there is no reason why you can’t continue to work out, or start to work out. Keeping your body healthy and mobile can help you feel younger, look better and reduce health issues. However, not all workouts are suitable for you as you get older, that’s why we recommend these fitness routines for men over 50 years old.
High-intensity interval training or HIIT can help increase your fitness while building strength in a low impact way. HIIT workouts are especially good for fat burning, which can increase the health of your heart and lower glucose levels. As an added bonus, most HIIT workouts are only 20 minutes long so they are easy to fit into your day.
For an effective HIIT workout, cardio is switched between low intensity and high intensity every 60 seconds. For example, using a treadmill at 3.5mph you would walk on 1% gradient for 60 seconds, then switch to 6% gradient for 60 seconds and repeat for 20 minutes. Alternatively you could use an elliptical, rowing machine or stationary bike using the same method. Either switch up your speed or resistance every other minute for the same effect. If you are already working out, you can take your workout outside as well. Consider walking for one minute, then jogging for one minute and repeat for 20 minutes. As your fitness levels increase so will your base speed/resistance.
If you used to lift, you can continue to do so as you get older. However, you should focus more on correct form, than on lifting heavier weights. Start with lower weights, and check that you can perform each of the exercises without pain. You should be able to do 3 sets of 12 without any pain before increasing the weight.
For the exercises, you should focus on full-body weight workouts rather than targeting specific areas. By doing this you are increasing your mobility, flexibility and strength. Some of the best strength training routines include weighted squats, deadlifts, shoulder presses, bench presses and bent over rows. Below is an example of a suitable strength training routine.
Stretching is possibly the most crucial workout for anyone, especially those who are getting older. As we age our joints often become stiff, and less resilient. Stretching will help you to avoid injuries and increase mobility. To make your stretching routine more of a workout you can also add in a resistance band to help build lean muscle.
The ideal stretching routine should work your whole body and work on your balance. Below is a basic starting stretching routine.
Getting older doesn’t stop you from living an exciting life, however, health issues can. Help prevent health issues by continuing to exercise and eat well throughout your later years. Follow the fitness routines for men over 50 above several times a week and you will begin to see the difference. Living a long healthy life doesn’t need to be difficult, it just takes a little dedication.