Exercise Routines for Men Over 50

By Nicholas Pell

Nicholas Pell began writing professionally in 1995. He has written about culture, arts, spirituality and politics for “Maximumrocknroll,” “Just Out” and “Key 64,” in addition to editing for “London PA” magazine. Pell teaches yoga and studies vegan nutrition and fitness. He holds a Bachelor of Arts in English from the University of Massachusetts at Amherst.

As men get older, it’s more important than ever to stay in shape. However, there are certain considerations for exercise routines for men over 50. You have health concerns younger counterparts don’t have. Before starting any exercise routine, talk to your doctor to get a clean bill of health.

Target Heart Rate

Knowing your target heart rate is important for men over 50 engaging in exercise routines, as it can keep you from overexerting yourself. This is of particular importance for men with heath conditions. The average maximum heart rate for 50-year-old men is 170 beats per minute, with a decrease of 5 beats per minute for every five years of life, according to the American Heart Association. Older men have lower heart rates than younger men. Your target heart rate during exercise, meanwhile, will be lower — between 50 and 85 percent of maximum.

General Precautions

Men over 50 need to take their particular health needs into consideration when choosing exercise routines. Ease into the workout, taking the first two months to ramp up to the full routine. Stretch before your routine to prevent strains and other injuries. Pay special attention to any pain and take care of any injuries right away. Older men heal more slowly than younger men. You will also need more time for warm-up and cool-down exercises.

Types of Exercise

The National Institutes of Health recommends that men over 50 balance their workout among four different areas. Cardiovascular activities like running, swimming and cycling help keep your heart and lungs in shape. Strength training will help to build muscle as well as prevent against the muscle loss associated with aging. Stretching helps to keep your body flexible as you get older. Balance exercises are important for men over the age of 50 to prevent against a fall and the resulting injuries.

Preventing Bone Loss

Certain kinds of exercise have been proven to prevent bone resorption, the International Osteoporosis Federation reports. All are strength-training exercises — leg extensions and curls, sit-ups, bench presses, arm curls, half-squats, back extensions and pull-downs. Do these exercises at a set intensity — lifting a certain percentage of your one-repetition maximum — as well as a set number of times per week, generally twice weekly. For those with bone loss, tai chi is a good way to get balance.

Read more: http://www.livestrong.com/article/341555-exercise-routines-for-men-over-50/#ixzz1gz3e7Q5A

2 Responses to “Exercise Routines for Men Over 50”

Read below or add a comment...

  1. Thomas says:

    I am a 59-year-old Junior at the University of Houston-Downtown. Having been working out irregularly throughout the first two years, I have a now established a constant schedule for the upcoming semester. Three days a week, Mon., Wed., Fri., 8 am to 9 am. I would like to know if you recommend any protein powders for men my age? I consider myself to be in better than average shape.

    • Phil says:

      Hi Thomas,
      Great to hear from you. Well done on starting to work out and keeping at it, having developed your own schedule, which, you will find is easier to stick to. If you feel you are in better than average shape, you probably are.
      As for your Question, I do not use or reccommend any protein powders. To be honest it’s not an area I have really looked at. Wanting to keep it simple, and just eating whole foods from the full range, for protein and vitamins.

Leave A Comment...