Mistakes are undoubtedly a natural occurrence of life and we can learn from them if we can. This includes if you are exercising, especially as you get older. We spoke to a fitness expert and he shared 6 exercise mistakes you shouldn’t overdo when you’re over 50.
Stephen HoltAmerican Council on Exercise Personal Trainer of the Year and “America’s Baby Boomer Fitness Expert” breakdown includes: Eat this instead of that! Why is it so important to avoid the mistakes in the following exercises. For more on those, read on. Then, don’t miss the best exercises to regain balance after 60, says the trainer.
You are not warming up and cooling down.
Part of a good workout means focusing on more than just exercise combinations. It’s also important to have a solid warm-up and cool-down on deck. Ignoring those two things can be one of the biggest exercise mistakes you don’t want to make.
“Warming up and cooling down at the beginning and end of an exercise session can help reduce the risk of injury and pain,” Holt explains, adding, “As we age, blood pools more easily. Not cooling down is especially dangerous,” he added. It can lead to cardiovascular problems. “
Prevent these and other potential problems by incorporating a warm-up before tackling a workout and having a good cool-down period at the end. I suggest spending.
You are ignoring joint pain.
You can expect to feel pain after doing physical activity. Especially if you’re inactive or trying something new. At the same time, Holt says joint pain can be a tell-tale sign of injury or arthritis.
“Exercising even though your joints are painful can make the pain last longer or worse,” explains Holt. Holt recommends seeking the advice of a medical professional or highly certified personal his trainer before starting a workout if you have joint problems.
You are ignoring small muscles.
According to Holt, a common problem that occurs during exercise usually involves large “mirror muscles” that are noticeable when you look in the mirror. But he also says that the muscles that typically weaken with age are the ones you might be paying the least attention to. explains Holt.
To target these small but very important muscles worthy of TLC, Holt recommends “training muscles such as the gluteus medius (the hip muscle involved in preventing falls), the rotator cuff, and other therapeutic-based exercises. Search online for exercises for and body-based exercises.” muscles, mid back (rhombus, lower and middle trapezius), transversus abdominis (deepest abdominal muscle). “
you exercise too much
Your fitness goals may stay the same at age 50, but the same cannot be said for physical performance. Over the years, you have to adapt to your boundaries. This includes engaging in the type and amount of activity within limits and making sure you are not over-exercising.
“Post-exercise recovery usually slows down as you get older,” says Holt. Listen to your body and progress at your own pace, regardless of what your typical social media workout is telling you. He suggests that you shouldn’t compare yourself to your old self.
You are not stretching (if necessary).
According to Holt, as we age, certain muscles (also known as “tonic” muscles) typically become stiffer. As a result, your calves, hip flexors, and lats may feel much tighter than before. Not stretching them can lead to muscle imbalances.
“Post-exercise stretching is a great way to cool down (see above), reduce muscle soreness, and generally make you feel better because chronically short muscles are constantly under overstress.” But don’t waste your time. It’s really about stretching muscles that aren’t tense,” explains Holt.
You are ignoring balance training.
The final mistake with these exercises has to do with skipping balance training. You can aim. Holt says there are still things to keep in mind.
“Many exercisers over the age of 50 stick to machines and simple exercises and have no problems with balance or coordination.” It doesn’t have to look like a circus exercise. Instead, the one-legged Romanian he becomes incredibly productive when he completes exercises like deadlifts and lunges.
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