Exercise Tips for Males over 50

By: Caroline Kastner

Turning 55 doesn’t mean that you have to give up your favorite activities or sports like soccer or basketball, in fact there are many men over the age of 50 who are enjoying and active life. As you go past 50 you may have noticed a few changes in your body along the way. You may have lost weight in some areas and gained weight in others. Your muscle mass may have declined with age along with a decrease in testosterone levels. If this is the case, then you may find that the right gym workout will help prevent and may even reverse some of the effects of aging. Keep reading to find some training guidelines that you can follow to get started on the right track!

Types Of Exercises You Should Use In Your Workout
Strength Training
For men over 50 years in age, weight lifting and strength training is important to help maintain muscle mass and burn fat at the same time. After the age of 25 muscle mass decreases and by the time you reach 50, your body has a decreased ability to burn calories, especially if you haven’t kept up your workouts. To gain a good balance of strength training, it is advised to start with two 30-45-minute training sessions per week. After you become used to lifting weights, start to work on heavier weights which tire your muscles overall after around 10 repetitions.

Aerobic Exercise
The key to burning fat is being active, especially when you’re over 50. While it may be hard to target certain areas of fat, if you work on burning more calories than you consume, you have a higher chance of losing weight overall including around the abdominal region. For a 50-year-old man, you should try to engage in some form of aerobic exercise for at least 30 minutes a day. This can be anything from swimming, cycling, or just walking. These types of aerobic exercise have the ability to improve your overall fat-burning ability for more weight loss over time.image02

Interval Training
When you’re 50, interval training is a great way to increase the potential of burning fat across many areas. Interval training is the session of executing low intensity and high intensity exercises in the one workout session. This should be done over a 15-30-minute workout to begin with before moving up to a longer time span of 45 minutes. A great workout would be cycling at top speed for 5 minutes before reducing your speed for 5 minutes. This should be done for up to 30 minutes.

Abdominal Exercises
Crunches are well known for keeping abdominal muscles strong and toned. By incorporating abdominal exercises in combination with other gym exercises you can really create a powerful fat burning routine which can help to tone your stomach areas. Ab/core exercises also help to strengthen your back. It’s advised to perform at least 10 repetitions of abdominal exercise including bicycle, obliques, reverse crunches and crunches per day.

Being a 55-year-old retired soccer player or other sports person doesn’t mean you need to give up on yourself. By simply taking the time and choosing exercises which best suit your situation and lifestyle, you can easily create a great gym workout that will get you back in shape in no time at all from now until you reach your golden years. So how is your workout going?

image01Caroline Kastner is a passionate health advocate who loves to exercise and eat healthy. She loves to help people reach their health goals and maintain their health for a happier life. She has contributed to BJK Haber in the past. She has two dogs and a young son. She loves walking along the beach in her spare time.

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