Over 50? These 6 Exercise Mistakes Are For Older People Only
Without a question, making errors is a part of life; ideally, you may learn from them. Of course, there are certain situations in which you should make every effort to avoid making any mistakes. That applies to working exercise as well, particularly as you become older. We spoke with a fitness expert who shared six workout errors that people over 50 should not make.
For Eat This, Not That!, Stephen Holt, "America's Baby Boomer Fitness Expert" and Personal Trainer of the Year for the American Council on Exercise, provides a breakdown. why it's so crucial to steer clear of the workout blunders listed below. Continue reading to find out more about them, and be sure to check out The Best Exercises To Regain Balance After 60, According To A Trainer, after that.
You are not thawing and warming up.
Image Source: freepik
Focusing on more than just a straightforward set of exercises is a necessary component of a successful workout. Having a strong warm-up and cool-down regimen on hand is also essential. One of the greatest workout blunders you don't want to make is ignoring the two.
As Holt says, "warming up and cooling down at the beginning and conclusion of each workout session helps to lessen the chance of injury or discomfort. Not cooling down is particularly problematic as we grow older since blood is more prone to pool in your legs and may cause cardiovascular issues.
Include a warm-up before beginning any exercise, as well as a good cool-down session while you're finished up, to avoid these and other possible issues. Holt recommends setting aside at least five minutes for your warm-up and cool-down exercises.
Your disregard for sore joints.
It's normal to have soreness after exercising, especially if you haven't been very active or are attempting something new. Achy joints may also be a warning indication of arthritis or injury, according to Holt.
Exercise in spite of aching joints may make the discomfort last longer or possibly become worse, according to Holt. Therefore, if your joints are giving you any problems, you need to exercise particular caution. If you have any joint issues, Holt advises seeing a medical expert or an advanced certified personal trainer before beginning a workout.
Smaller muscles are being disregarded.
According to Holt, the more obvious "mirror muscles," the ones you can see when you look in the mirror, are usually the source of general problems that occur after exercise. He also adds that you may not pay the most attention to the muscles that often deteriorate with advancing age. Holt says, "Ignoring smaller, stabilizing muscles might result in harm."
Holt advises "searching online for more therapy-based versus physique-based exercises that work muscles like your gluteus medius (a hip muscle involved in preventing falls), rotator cuff muscles, mid-back (rhomboids, lower and middle trapezius), and transverse abdominis (your deepest abdominal muscle)" in order to focus on these minor yet incredibly important muscles that deserve some TLC.
You exercise excessively.
Image Source: freepik
While it's possible that your fitness objectives won't alter after you turn 50, you can't say the same about your physical capabilities. You'll need to become used to your limits over time. This entails determining the kind and volume of exercise that falls within your tolerance and making sure you aren't overdoing it. Additionally, you must guarantee that you obtain adequate quality relaxation in between sessions.
As we age, Holt claims, "recovery after exercise is often poorer." "Trying to stick to the same regimen you did when you were younger might result in unnecessary pain, slowed growth, and even damage. Regardless of what that general social media exercise is telling you, pay attention to your body and go forward at your own speed." Additionally, he advises against comparing your present self with your youthful self.
You are not extending (when needed).
According to Holt, certain muscles, also known as "tonic" muscles, often tighten up as you age. Your lats, hip flexors, and calves may feel much tighter than they did before because of this. Muscle imbalances might result from not stretching them out. For example, the muscles on one side of a joint may get tighter and shorter while the muscles on the other side may become weaker and longer.
"Stretching is an excellent method to calm down after exercise (see above), may lessen muscular pain, and generally make you feel better since muscles that are chronically short are always under excessive strain. But don't spend your time trying to stretch a muscle that isn't even tense "Holt clarifies.
You're failing to practice your balance.
The last of these workout errors is omitting balance training. Planning your workouts might help you focus on activities that will keep you strong or increase your range of motion. There is more to consider, according to Holt.
"He continues, "Incorporating some degree of balance training may help avoid falls by strengthening muscles that are often disregarded. Many exercisers over 50 cling to machines or basic exercises that don't test their balance and coordination at all. You don't have to appear as though you're working on your circus act." Instead, doing movements like lunges or one-leg Romanian deadlifts may be quite effective.
Post a Comment