When it comes to training, most experts agree that it’s important to move, regardless of age; and even more especially for those entering their fifties.
When it comes to training, most experts agree that it’s important to move, regardless of age; and even more especially for those entering their fifties.
Indeed, the older we get, the more the body tends to lose its vigor or deteriorate if it is not properly stimulated. Physiological prime is considered to be between 25 and 30 years old. After that, the body gradually begins to lose its capabilities. Atrophying muscles, increasingly fragile joints and progressive weight gain are just some of the consequences of advancing age.
However, it is possible to outsmart time and maintain good general health by adopting a healthy and active lifestyle. In addition to good nutrition, regular physical activity, such as bodybuilding, will have more than beneficial effects on your health. Nevertheless, in order to avoid injuries, it is important to have an exercise program adapted to your situation.
Here is a bodybuilding program specially designed for people over 50.
Caution
Note that this program is designed for a person who is not struggling with health problems (heart, osteoarthritis, osteoporosis, etc.) If you have any contraindications, be sure to consult your doctor before starting a program, whatever it is.
Cardiovascular training
What is important to remember is that the older you get, the more fragile your joints become. It will therefore be essential to resume physical activity gradually, and with sports that have little impact on your joints and will not stimulate your muscles excessively. Prioritize activities such as:
walking
This activity can be done anywhere. If you want to add more rhythm and stability to your movements, get a set of walking sticks. These could save you a nasty fall. In addition, if you leave the house, always remember to bring your cell phone in case you feel unwell.
Swimming
Today, most municipalities offer aqua fitness classes for seniors. These fidgeting sessions will allow you to work on both your cardiovascular capacity and your muscle tone. What’s more, when you’re in a swimming pool, your body burns more calories: 10% more on average, which is quite a lot!
Yoga
This activity is excellent for the body, for the soul and for your joints, so I highly recommend it! Like swimming, several senior level courses are now offered in some municipalities or fitness centres. The first step is to pick up the phone and call to inquire.
Bodybuilding program
As a physical educator, I advise you to start the program by following this plan.
Week 1 and 2: once a week
Week 3 and 4: twice a week
Week 5 and 6: three times a week
How to read the program?
In order to optimize the results, I advise you to follow the exercises in the order proposed. For each exercise, you will need to:
– Repetitions: this is the number of contractions you must perform before taking a break.
– Series: this is the number of times you will have to perform blocks of repetitions before moving on to the next exercise.
Example: 3 sets of 15 repetitions
It involves performing the exercise 15 times, taking a break, and repeating the whole thing two more times.
progress
If you feel that the exercises are getting easier and easier, you can increase the number of repetitions, sets and/or increase the load.
Elbow flexion, sitting on a ball
Muscles: Biceps
Series: 2 to 4
Reps: 12 to 15
Description: Sitting on a ball, a dumbbell in each hand and your head straight. While exhaling, simultaneously and slowly bend both elbows. Return to your original position while inhaling.
Note: Make sure that during the movement, only your forearms are moving.
Static socket
Muscles: Pectoralis Major
Series: 3
Reps: 10
Description: Standing, make sure both hands are at chest level. While exhaling, apply gradual pressure by pushing both hands against each other for 5-8 seconds. Release while inhaling.
Note: If you feel lightheaded while applying pressure, this is a sign that you need to release the tension.
Horizontal tilt
Muscles: Back
Series: 2 to 4
Repetitions: 10 to 12
Description: Kneeling on a mat, arms up. While exhaling, lean forward until your hands touch the floor. Return to your original position while inhaling.
Elbow extension
Muscles: Triceps
Series: 3
Reps: 15 reps each arm
Description: Sitting on a chair, a dumbbell between your thumb and your index finger and the other arm that serves as a stabilizer. While exhaling, extend the elbow. Return to your original position while inhaling. Once the repetitions are completed with one arm, continue with the other.
Note: When performing the movement, make sure only your forearm is moving.
Vertical elevation
Muscles: Deltoids (shoulders)
Series: 2 to 4
Reps: 12 to 15 on each side
Description: Sitting on a chair or on a ball, a dumbbell in each hand placed at the height of your ears. Extend your elbow to bring your left dumbbell as high as possible. When this is done, bring it back to the original height and at the same time extend your right elbow. When one arm flexes, the other must be extended.
Lateral rotation of the leg
Muscles: Buttocks
Series: 3
Reps: 5 on each side
Description: Standing, one hand resting on a chair and the other resting on your leg performing the movement. Raise your leg 10 centimeters off the floor and rotate for 5-10 seconds. As soon as you have completed a period of 5 to 10 seconds with one leg, continue with the other. Continue the series by alternating the legs one after the other.
Note: If you have balance issues, perform the movement for a shorter period of time.
Knee extension
Muscles: Quadriceps
Series: 3
Reps: 12 to 15
Description: Sitting on a chair, while exhaling, extend your right knee. Return to your original position and continue with the left leg.
Note: In order to add resistance to the movement, you can bring ankle-type weights that will be attached to your ankles.
Trunk flexion with ball
Muscles: Abdominals
Series: 2 to 4
Repetitions: Maximum
Description: Lying on the ground, hands on each side of the body, a ball wedged between your thighs. While exhaling, bring the ball as close to your abdomen as possible. Return to your original position while inhaling.
Conclusion
As a trainer, I can tell you that if you have no contraindications and you perform these movements, your body will thank you for it, allowing you to enjoy a good quality of physical life for years. coming. The human body is a beautiful machine; you still need to know how to maintain it properly. Good training!
