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Get Fit at 50!

By on January 13, 2011

Studies have shown that regular exercise by middle aged & elderly people can set back the clock 20-40 years when compared to those who do little or no exercise. It really doesn’t matter when you start as long as you start. Significant improvement can be achieved in your 50’s and even 70’s.

Strength

It’s a myth that people in their 50s are unable to build muscle mass. The American College of Sports Medicine recommends that men over 50 do strength-building exercises two or three times a week. This includes eight to 10 exercises, with about eight to 12 repetitions each, that strengthen the arms, shoulders, legs and abdomen. Use free weights, such as dumbbells, or weight machines, and start with a light weight, building up until finding the highest weight you can use to complete the exercise without becoming fatigued before the final repetition. Add weights as you develop strength and can perform the exercises without fatigue.

Endurance

We’ve all heard it before, aerobic exercise increases the heart rate and builds stamina. Men over 50 should try to fit about 30 minutes of aerobic exercise into their schedule at least five days a week for optimal heart health.

Flexibility and Balance

Men over 50 can maintain and grow their flexibility and balance through simple stretching and posture exercises. Maintaining balance as you age is particularly important to prevent dangerous falls. Do static stretches of all muscle groups, holding the stretch for about 20 seconds without bouncing. And consider yoga.

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