A quick trip to the local gym will likely leave an individual the impression that the only people interested in physical fitness are men and women who are in their 20s and 30s. It is a common misconception that individuals who are beyond age 50 are unable to continue to build muscle mass. The fact is that men over 50 need to exercise in order to maintain their strength and endurance even more so than they did when they were in their younger years. Even if a person has never worked out a day in their life, reaching 50 years old does not mean that it is too late to start.
The key to a solid exercise routine for a man over 50 is to find one that they enjoy and that incorporates many of the most important elements in physical fitness. Strength training is probably the most common type of exercise routine and most experts recommend that men over the age of 50 do this type of exercise two or three times every week. A strength training routine should include anywhere from 8 to 10 exercises with about a dozen repetitions each. These exercises should concentrate on strengthening the legs, arms, shoulders and abdomen.
Endurance training is also an important part of any exercise routine undertaken by a man who is over 50 years of age. Endurance exercises help build stamina and increase a person’s heart rate. 30 min. of aerobic exercise should be done a minimum of five times a week. The type of aerobic exercise that a person wants to undertaken involve everything from swimming, hiking, cycling to things like dancing, walking and even volleyball. The most important thing when doing these types of exercises is to keep an eye on a person’s heart rate.
Exercises that focus on balance and flexibility are especially important for men over 50 because it can help them to avoid dangerous false. Stretching each of the muscle groups and holding a stretch for 20 seconds or longer is an excellent way to get started. Yoga classes are also a great way for a person to work on their balance and flexibility. Before undertaking any new exercise routine, it is a good idea for a man to discuss it with their physician. Even a man who is in good shape should take care not to overwork himself or push himself beyond what is safe.