Don’t miss these<\/p>\n
While there is no one perfect way to train that works for everyone, there are factors that you need to consider as you get older that are similar for most people.<\/p>\n
Use this expert advice from Lewis to help you shape your training through your 50s to not only keep yourself fit and healthy in this decade, but also the decades to come.<\/p>\n
Preserve muscle, protect joints<\/p>\n
\u201cIn your 50s, hormonal changes become more pronounced and recovery slows,\u201d says Lewis. \u201cJoint degeneration risk rises, especially in the knees, hips and lower back.<\/p>\n
\u201cIf you have been strength training through your younger years, there is no reason that that needs to change in your 50s. There are a few extra things to consider to ensure that you stay fit and healthy. As ever, a thorough warm-up and cool-down are essential when training.\u201d<\/p>\n
How To Train In Your 50s<\/p>\n
This is how Lewis suggests you should approach a week of training when you\u2019re in your 50s. This is just a suggestion \u2014 there\u2019s no one-size-fits-all approach that will work for everyone \u2014 but the following should help you plan what to do with your workouts.<\/p>\n
Full-body resistance training \u2014 2-3 sessions per week<\/p>\n
\u201cShift to lighter weights, higher reps \u2014 10\u201315 per set \u2014 and a slower tempo,\u201d says Lewis. \u201cUse machines, resistance bands, or bodyweight to reduce joint loading. Incorporate Pilates for a strong core to help prevent back pain and help with a sturdy posture.\u201d<\/p>\n
Flexibility and balance <\/p>\n
\u201cIncorporate daily mobility drills and balance training, for example, single-leg stance<\/a> and tandem walking<\/a>,\u201d says Lewis. \u201cThese reduce injury risk and improve posture and coordination.\u201d<\/p>\n Low-impact cardio \u2013 3-4 sessions per week<\/p>\n \u201cActivities like cycling, swimming, elliptical, or hiking protect joints while keeping the heart healthy,\u201d says Lewis.<\/p>\n Recovery<\/p>\n This is something you have to take care of at every age, but certainly as you get older. Along with your workouts, you have to take time to recover and be proactive about it.<\/p>\n Lewis recommends focusing on sleep, hydration and soft tissue care through massages, foam rolling and stretching. Also, make sure you get any niggles checked out before they become full-blown injuries and have regular rest days.<\/a><\/p>\n Certain injuries become more common as you age, so look out for tight hips and stretch your back.<\/p>\n \u201cTight hip flexors and reduced thoracic mobility are common due to desk-based work,\u201d says Lewis. \u201cDaily hip openers like the couch stretch and thoracic extensions and rotations can relieve discomfort and improve overall posture.”<\/p>\n
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