We all get older every day, but it is important to remain
fit whatever our age. If you are in your fifties and beyond, you might be
wondering what your fitness regimen should be like. There are various types of
fitness exercises you can pursue to keep yourself healthy whatever your age,
but remember to consult with your Doctor before beginning an exercise regimen
to make sure you do not have a medical condition that keeps you from doing the
exercises you want.
Strength Training
Strength training keeps your muscles strong, and builds your
bone mass if done correctly. When you are just beginning a strength training
regimen, you may want to start gradually, by employing a system that enables
you to gradually increase the number of muscle fibres that are being used in
the exercise. As you increase the muscle fibres being activated, you’ll be able
to warm up all your muscles faster all at once.
One method that enables you do this efficiently is by the
use of resistance bands to exercise. Resistance bands apply linear variable
resistance, so as resistance increases, the number of muscle fibres that are
being used in the muscle being exercised increases. Resistance bands are
designed to enable users of all strength levels achieve the best possible
results.
As you progress, you can add small weights. Free weights
rely on gravity and create momentum. Care must be taken with free weights as
the momentum they create can cause injuries because the free weights keep
moving, while your ligaments, tendons and muscles do not.
Cardio Exercise
It is vital to ensure that you choose a cardio exercise you
enjoy, as this ensures compliance. If you choose an exercise you find boring,
you are unlikely to do it as often as you should. There are several options,
but it is recommended that you do about 30 minutes of cardio exercise every
day, whichever option you choose. Cardio exercises strengthen the heart and
increase endurance level. Again, get your Doctor's opinion on the suitability of the cardio exercise you have chosen for yourself.
Flexibility
One way to build your flexibility is to include stretching
at the end of every workout you do. Your muscles should be warm when you
stretch. Take time to stretch your muscles after your workout and increase your
flexibility.
Flexibility exercises keep you from getting stiff as you
grow older. With a decreased range of motion, you are more susceptible to
injuries. Staying flexible will help protect you.
Other activities
There are several other activities you can get into that
will help you keep fit. Such activities
as walking instead of riding in your car, biking, gardening, and playing tennis
can be built round your daily schedule without much disruption. If you have a sedentary
lifestyle, you can start an easy activity like swimming for just a few minutes
each day. As your endurance increases, you can try other activities and
increase the length of your workout.
If you have issues with your weight, you may need to get
into a program that will enable you eat the right types
of food for your body and match that with the appropriate exercise regimen, so
that you can bring down your weight to acceptable levels.
Maintaining your fitness does not have to be a chore, even
for the old, if done right. Try to get as much fun out of it as possible, and you
will find that it will be worth your while.
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