Best Exercises for Men in Their 50s
The need to exercise is not bounded by one?s age. Men who are on their
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50s need to regularly exercise to maintain their strength, endurance, and balance. The core does not change with age especially to those who maintain a regular exercise program. For those who belong to this age bracket, it is still not too late to start your own exercise routine. They key to choosing the right routine is to choose the one that you will enjoy. Just make sure that it incorporates building strength, endurance, flexibility, and balance.
This informative post was written by Christian Vieyra. Mr. Vieyra is an opthamologist who actively contributes in different medical sites. He wrote informative articles about short term health insurance, EMT national registry, and car accidents. He shares her knowledge regarding medical issues to help those who are in need of information.
Strength
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It is not true that people lose the ability to build muscle mass in their 50s. Physical therapy assistants recommend strength building activities for men over 50. It should include 8 to 10 exercises with 8 to 12 repetitions each. The activities should be designed to strengthen the arms, shoulders, legs, and abdomen. Free weights such as dumbbells and weight machines are good tools for strength building exercises. Start with light weights then progress to the heaviest weight you can use without becoming fatigued before the final repetition. You may add weight after developing strength. Also try to consider activities like rowing, hiking, martial arts and cycling.
Endurance
One of the best ways to build endurance is to do aerobics. It increases the
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heart rate and builds stamina. It is recommended for men over 50 to perform about 30 minutes of aerobic exercise at least five days a week for optimal heart health. There are many exercises that you can choose from such as hiking, dancing, swimming, brisk walking, cycling, tennis, and volleyball. Choose one of these activities and keep track of your heart rate. Men in their 50s should aim to maintain their heart rates around 85 beats per minute and 145 beats per minute while exercising. Take your pulse for 10 seconds then multiply it by six to estimate your heart rate.
Flexibility and Balance
Simple stretching and posture exercises are good ways to maintain and grow flexibility. Maintaining balance while as you age is very important as it prevents dangerous falls. Try to do static stretches of all your muscle groups. Hold the stretch for about 20 seconds while trying not to bounce. Work in some posture techniques. Stand on one leg for 30 seconds, or you may also walk across the room while keeping a book on your head. Consider joining yoga or tai chi classes to achieve greater flexibility.
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