Exercise Plan For 50-Year-Old Women

Exercise Plan For 50-Year-Old Women

It's never too late to Start an exercise plan. At any age you can earn many benefits, improve your quality of life and health. There are several factors you should consider when planning an exercise program, including workouts to gain strength, cardiovascular activity, stretching, balance and heart workouts. This may seem daunting, but if the plan is well structured, it will undoubtedly be feasible.

Weight training

As you get older you gradually lose muscle mass, and after 50 years of age the loss accelerates, according to the National Strength and Conditioning Association. It is essential to incorporate resistance exercises in your weekly routine to avoid muscle loss and maintain strength. It incorporates exercises that make you use the main muscle groups of the body, such as those of the chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, buttocks and abdominals. Choose weights that make these muscles work from 10 to 12 repetitions in two or three sets.

Cardiovascular exercises

Cardiovascular exercise keeps your heart healthy by reducing blood pressure and cholesterol, it also helps prevent diabetes, weight gain, improves quality of life by increasing stamina and vigor. The most appropriate ways to exercise are the fixed bicycle, elliptical stair treadmill, treadmill or any other activity that significantly increases the heart rate, such as dancing, walking, or doing heavy housework. Propose a level of intensity in which you increase your breathing and consider it a challenge to be able to speak, have a brief conversation, or maintain the maximum heart rate around 65% to 75%. If you're used to exercising, try shorter sessions of 75% to 90% as the maximum heart rate.

The torso

The training of your torso helps you maintain your posture and balance, as well as keeping your abdomen firm and toned. Focus on the deep abdominal muscles, as well as the transverse abdominal and internal obliques with oblique and lateral exercises. The ABC News site recommends ball tosses to exercise stability, where you kneel on the ground and place your elbows on a ball. Make it roll forward while exercising your hips and shoulders. Afterwards, you must perform sit-ups to pick up the ball towards you. Perform pelvic, abdominal and yoga inclinations as ideal activities for torso training.


Stretching is often a very underrated exercise in physical training, but flexibility allows for better movement ability, more freedom of action and relaxed muscles.Stretching corrects imbalances, decreases pain, reduces the risk of injury and improves posture. Before starting with static stretching, make five minutes of movement to warm up muscles such as walking, cycling, or performing a movement dynamic for the joints such as making circles with the arms and rotations with the trunk. The American Council on Exercise website suggests stretching each muscle group and keeping it that way for 15 to 30 seconds. Do not jump or stress, nor hold your breath.


Train each muscle group at least twice a week but not on consecutive days. Perform whole body exercises two or three days interspersing those to exercise the upper and lower parts of your body. After weight training, sit down and stretch your muscles. Have the purpose of exercising 30 minutes to gain flexibility three days a week, however, even only five minutes will be very beneficial. The days of training without weights, work on your trunk, in balance and posture. Participates moderately in cardiovascular exercises more days a week. The American College of Sport website recommends doing a minimum of 150 minutes per week. If you are new to exercise, fragment your time into sessions of 10 to 15 minutes increasing from one to three times per day.

Video Tutorial: Fitness for Women Over 50.

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