What Type of Exercise is the Best for Those Over 50?
The best exercise for people over 50 can be as straightforward or as sophisticated as you want it to be. But keep in mind that all measurements fall into one of three categories: levels of exertion (how hard you are working), heart rate (how hard your heart is working), and how you feel (the subjective measurement).
Only you should choose your program of focus. But, if you are like many people who exercise for the first time over 50, you may be worried about whether it will do more harm than good. The simple answer is that regular low-intensity exercise if done correctly, should improve health in all people. You can then increase the intensity, duration, and frequency bit by bit.
The first step is to decide on the type of fitness program that will help you achieve your goals. You may choose to work with a group or trainer, or you may prefer to go along with books, videotapes, or exercise equipment. Then you have to set out the details of what exactly you are going for — how many times a week, how long each time, what parts of the body you are aiming at — and how you plan to measure your success.
Selecting a Program
Once you have decided on your program, it is essential to get started at the right pace for you. Too much too soon is an invitation to injury or burnout. It may be necessary to set intermediate goals to track your progress and remain motivated. Using a Fit and Wellness Over 50 Exercise Journal maybe the keep to keeping you on track. Seeing tangible results, even if they’re only small ones, is a key to staying interested and invested in an exercise program.
Make sure that you do warm-up and cool-down before and after each workout. The warm-up will ease you into the rhythm of exercising, so you don’t get an uncomfortable shock to your heart. The cool down is essential because it will help prevent muscle soreness and guard against injury by bringing your heart rate back gradually.
Use a Stationary Bike
Stationary bikes are great for beginners who want to exercise regularly! Stationary bike workouts are beginner-friendly. They also benefit from low impact, so they’re gentle on your joints even if you’ve got balance issues. The bikes are an excellent place to start if you haven’t exercised regularly in quite some time.
You can use a stationary bike for the warm-up. Stationary bikes are also suitable for people of any age who can’t or don’t want to do more strenuous exercises, which require you to use your body weight for resistance. Stationary bikes are easy on your joints and are relatively safe, even if you have balance problems. A key point when using a stationary bike is to keep your knees in front of you at all times. Beginners should start with 15-20 minutes daily and then move up gradually to 30 minutes or more. My favorite stationary bike is the YOSUDA Indoor Cycling Bike.
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