Over 50? Here are 6 practice mistakes you’re too old for
There is no doubt that mistakes are a natural occurrence in life and hopefully something you can learn from. Of course, there are certain circumstances when you should try it avoid all mistakes at all costs. This includes when you exercise—especially as you get older. We caught up with a fitness pro who shares six exercise mistakes you’re too old for when you are over 50.
Stephen HoltAmerican Council on Exercise Personal Trainer of the Year and “America’s Baby Boomer Fitness Expert,” breaks down for Eat this, not that! why it is so important to avoid the following practice mistakes. Read on to learn more about them and don’t miss them next The best exercises to regain balance after 60, says trainer.
You don’t warm up and you don’t cool down.
Part of a proper workout involves focusing on more than a simple combination of exercises. It’s also important to have a solid warm-up and cool-down routine on deck. Ignoring the two can be one of the biggest practice mistakes you don’t want to make.
“warm up and cooling down at the beginning and end of each workout helps reduce the risk of injury or muscle soreness,” explains Holt, adding, “Failing to cool down is especially dangerous as we get older because there’s a greater chance of blood pooling in your legs and can lead to cardiovascular problems.”
Prevent these and other potential problems by warming up before each workout and allowing for a proper cool-down at the end. Holt recommends spending at least five minutes on each warm-up and cool-down.
You ignore aching joints.
feels sore expected after physical activity – especially if you haven’t been particularly active or are trying something new. At the same time, Holt says aching joints can be a telltale sign of injury or arthritis.
“Exercising despite aching joints can prolong or even worsen the pain,” explains Holt. That’s why you need to be extra careful if your joints are causing problems. Holt recommends seeking the advice of a physician or advanced certified personal trainer for joint issues before beginning any exercise.
You’re ignoring smaller muscles.
According to Holt, general problems that arise during exercise usually have to do with your larger “mirror muscles,” which you can see when you look in the mirror. However, he also says that the muscles that typically weaken with age are the ones that you may not be paying the most attention to. “Ignoring smaller, stabilizing muscles can lead to injury,” explains Holt.
To target those small but incredibly important muscles that deserve some attention, Holt suggests, “Look online for therapy-based rather than body-based exercises that target muscles like your gluteus medius (a hip muscle involved in preventing falls). and the rotator cuff works muscles, middle back (rhomboids, lower and middle trapezius) and transverse abdominis (your deepest abs).”
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you train too much
While there’s a chance your fitness goals won’t change by the time you turn 50, the same cannot be said for your physical abilities. Over the years you have to adapt to your limits. This includes addressing the type and amount of activity that is within your limit and making sure you are not overexertion. You also need to make sure you get enough rest between workouts.
“Post-exercise recovery is typically less as we get older,” says Holt. “Trying to follow the same type of routine you had when you were young can lead to excessive muscle soreness, delayed progress and even injury. Listen to your body and make progress at your own pace, regardless of what this generic social media workout tells you. Additionally, he suggests that you shouldn’t compare your current self to your younger self.
You don’t stretch (if necessary).
According to Holt, certain muscles — also called “tonic” muscles — usually become tighter as you age. Because of this, your calves, hip flexors, and lats may feel a lot tighter than they used to. Not stretching them can lead to muscle imbalances. For example, muscles on one side of a joint may tighten and shorten while the opposite muscles weaken and lengthen.
“Post-workout stretching is a great way to cool down (see above), can help reduce muscle soreness, and helps you feel better overall, since chronically short muscles are under excessive tension all the time.” However, don’t waste your time stretching a muscle that isn’t actually tight,” explains Holt.
You neglect balance training.
The last of these exercise mistakes has to do with skipping balance training. When planning your workout, you can aim to perform exercises that help you stay strong or improve your range of motion. Holt says there’s more to consider.
“Many exercisers over 50 stick to machines or simple exercises that don’t challenge their balance and coordination at all,” he explains, adding, “A certain amount of balance training can help prevent falls by strengthening muscles that often be ignored. It doesn’t have to look like you’re practicing for the circus.” Instead, exercises like single-leg Romanian deadlifts or lunges can be incredibly productive.
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