Health exercises after 50: a complex to maintain a form

Health exercises after 50: a complex to maintain a form

I. Introduction: The value of physical activity after 50 years

After 50 years, maintaining physical activity becomes critical for maintaining health, independence and quality of life. Age-related changes, such as a decrease in muscle mass (sarcopenia), bone density (osteoporosis), flexibility and deterioration of the cardiovascular system, can significantly affect functionality and overall well-being. Regular exercises help slow down these processes, improve physical and cognitive function, as well as reduce the risk of chronic diseases. This set of exercises is intended for people over 50 years old and aimed at strengthening muscles, improving flexibility, equilibrium and cardio-respiratory function. Before the start of any new exercise program, it is extremely important to consult a doctor, especially in the presence of any chronic diseases or restrictions.

II. The basic principles of building a set of exercises

An effective set of exercises for people over 50 should include the following key components:

• Cardio-reservated exercises (aerobic): Improve the functioning of the heart and lungs, reduce the risk of cardiovascular diseases, control weight and increase energy.
• Strength exercises (training with weights): Increase muscle mass and strength, strengthen bones, improve metabolism and maintain functional independence.
• Exercises for flexibility (stretching): Improve the range of movements in the joints, reduce the risk of injuries, improve posture and reduce muscle tension.
• Exercise of balance: Reduce the risk of falls, improve coordination and spatial perception.

III. Cardio-reservated exercises (aerobic)

Aerobic exercises should be performed regularly, at least 150 minutes of moderate intensity or 75 minutes of high intensity per week. The intensity should be adjusted depending on physical training and health.

1. Walking:

   • Technique: Start with slow walking and gradually increase the pace. Keep your back straight, look forward and wave your hands. Use comfortable shoes with good shock absorption.
   • Variations: Walking on a flat surface, walking uphill (increases intensity), Scandinavian walking (using sticks for additional load on the upper body).
   • Duration: Start from 15-20 minutes and gradually increase to 30-60 minutes per session.
   • Advantages: It is available to almost everyone, does not require special equipment, improves the cardiovascular system, burns calories, strengthens the muscles of the legs.

2. Swimming:

   • Technique: Use various swimming styles (brass, rabbit, on the back) for the work of different muscle groups. Follow the right technique to avoid injuries.
   • Variations: Aquaerobics (exercises in water to music), swimming with a board (strengthens legs and body).
   • Duration: Start from 15-20 minutes and gradually increase to 30-60 minutes per session.
   • Advantages: A little traumatic exercise is suitable for people with joint problems, strengthens the whole body, improves the respiratory system.

3. Cycling:

   • Technique: Adjust the height of the seat so that the legs bend slightly at the knees at the lower point of the pedal. Keep your back straight, look forward and use the correct pedaling technique.
   • Variations: Drive on an ordinary bicycle on the street, riding an exercise bike in the room (allows you to control the load and avoid bad weather).
   • Duration: Start from 15-20 minutes and gradually increase to 30-60 minutes per session.
   • Advantages: Strengthens the muscles of the legs, improves the cardiovascular system, reduces the load on the joints (especially the exercise bike).

4. Dancing:

   • Technique: Choose a dance style that you like (for example, Zumba, Latin American dances, ballroom dancing). Follow the movements of the instructor and adapt them to your level of training.
   • Variations: Various styles of dancing with different intensity and emphasis on different muscle groups.
   • Duration: 30-60 minute for seans.
   • Advantages: Fun and social exercise, improves coordination, balance, flexibility and cardiovascular system.

5. Elliptical simulator:

   • Technique: Hold on to the handrails or move without them for additional load on the housing. Follow the correct posture and smooth movements.
   • Variations: Change in resistance and inclination to increase intensity.
   • Duration: Start from 15-20 minutes and gradually increase to 30-60 minutes per session.
   • Advantages: Little traumatic exercise, strengthens the whole body, improves the cardiovascular system, reduces the load on the joints.

IV. Power exercises (training with weights)

Power exercises should be performed 2-3 times a week, with a break between training at least one day. Start with a small weight or resistance and gradually increase it as the muscles are strengthened. Perform 8-12 repetitions of each exercise in 2-3 approaches.

1. Squats:

   • Technique: Stand straight, legs shoulder -width apart, socks are slightly expanded to the sides. Get down, as if sitting on a chair, holding your back straight and controlling the movement. Make sure that your knees do not go beyond the socks.
   • Variations: Squats with your own weight, squats with dumbbells, squats against the wall (for beginners).
   • Working muscles: Quadriceps, gluteal muscles, the back of the thigh.
   • Advantages: Strengthen legs and buttocks, improve balance and functional power.

2. Push -ups:

   • Technique: Take the position of the stop lying, your hands are shoulder -width apart, the body is straightened. Get down, bending your hands at the elbows, until the chest almost touches the floor. Then return to the starting position.
   • Variations: Push -ups from the wall (for beginners), push -ups from the knees, push -ups with a wide setting of hands (emphasis on the chest muscles), push -ups with a narrow setting of hands (emphasis on triceps).
   • Working muscles: The chest muscles, triceps, shoulders.
   • Advantages: Strengthen the upper body, improve strength and endurance.

3. Lugs:

   • Technique: Stand straight, legs shoulder -width apart. Take a step forward with one foot and go down, bending both knees at an angle of 90 degrees. Return to the starting position and repeat with the other foot.
   • Variations: Lunge forward, falling back, lateral attacks, lunges with dumbbells.
   • Working muscles: Quadriceps, gluteal muscles, the back of the thigh.
   • Advantages: Strengthen legs and buttocks, improve balance and coordination.

4. Back of dumbbells lying:

   • Technique: Lie on a bench, legs rest on the floor. Take dumbbells in your hands and hold them over the chest. Lower the dumbbells down, bending your arms at the elbows, until the elbows almost touch the bench. Then return to the starting position.
   • Variations: The bench press on the inclined bench (emphasis on the upper chest), the bench press on a negative bench (emphasis on the lower chest).
   • Working muscles: The chest muscles, triceps, shoulders.
   • Advantages: Strengthen the upper body, improve strength and muscle mass.

5. The craving of dumbbells in inclination:

   • Technique: Stand straight, legs shoulder -width apart. Lean forward, holding your back straight. Take dumbbells in your hands and hold them under your shoulders. Pull the dumbbells to the chest, bending your arms at the elbows and taking the shoulder blades together. Then slowly return to the starting position.
   • Variations: The craving of dumbbells with one hand (improves balance and coordination), the craving of dumbbells with an emphasis on the bench.
   • Working muscles: The muscles of the back, biceps, the back of the shoulders.
   • Advantages: Strengthen the muscles of the back, improve posture and strength.

6. Biceps dumbbell lift:

   • Technique: Stand straight, legs shoulder -width apart. Take dumbbells in your hands and hold them on the sides, palms forward. Raise the dumbbells to the shoulders, bending your arms at the elbows. Then slowly return to the starting position.
   • Variations: The rise of dumbbells with a hammer (palms look at each other), lifting dumbbells on Scott’s bench.
   • Working muscles: Biceps.
   • Advantages: Strengthen the biceps, improve the strength of the hands.

7. Fighting hands with dumbbells on triceps:

   • Technique: Stand straight, legs shoulder -width apart. Take the dumbbell in one hand and raise it above your head. Slowly lower the dumbbell by the head, bending your hand at the elbow. Then return to the starting position.
   • Variations: Fighting the hands with dumbbell sitting, extending the hands with the dumbbell lying.
   • Working muscles: Triceps.
   • Advantages: Strengthen triceps, improve the strength of the hands.

8. Rise on socks:

   • Technique: Stand straight, legs shoulder -width apart. Rise to socks, straining the calf muscles as much as possible. Then slowly go down.
   • Variations: Lifting to socks with dumbbells, climbing on the socks on one leg.
   • Working muscles: Calf muscles.
   • Advantages: Strengthen the calf muscles, improve the balance and strength of the legs.

9. Planck:

   • Technique: Take the position of the stop lying on the forearms. The body should be straightened from the head to the heels. Tighten the abdominal muscles and hold this position as long as possible.
   • Variations: Planck on the elbows, lateral bar, bar with lifting the leg.
   • Working muscles: The muscles of the case (stomach, back, lower back).
   • Advantages: Strengthens the muscles of the case, improves posture and stability.

10. Elastic ribbon exercises:

    • Technique: Elastic tapes provide resistance when performing various exercises. Use different resistance levels depending on your strength.
    • Variations: Failure of the legs with a ribbon (strengthening of quadriceps), abduction of the legs to the side with the tape (strengthening the gluteal muscles), the thrust of the tape to the chest (strengthening the back muscles), the bench tape from the chest (strengthening the chest muscles).
    • Working muscles: Depends on a specific exercise.
    • Advantages: A safe and effective way to strengthen muscles, especially for beginners.

V. Exercises for flexibility (stretching)

Stretching should be performed regularly, after each training or on some days. Hold each position of the stretch for 15-30 seconds, not allowing pain.

1. Stretching of quadriceps:

   • Technique: Stand straight and take with one hand to the foot of the opposite leg. Pull the foot to the buttocks, feeling stretching in the front of the thigh.
   • Variations: Stretching of quadriceps lying on the stomach.
   • Advantages: Improves the flexibility of quadriceps, reduces the risk of injuries.

2. Stretching of the back of the thigh:

   • Technique: Sit on the floor, stretching your legs forward. Lean forward, trying to reach your toes with your hands.
   • Variations: Stretching the back of the thigh standing, with an inclination to one leg.
   • Advantages: Improves flexibility of the back of the thigh, reduces the risk of injuries.

3. Stretching of the calf muscles:

   • Technique: Stand facing the wall and put one leg back, straightening it in the knee. Lean forward, leaning your hands on the wall, feeling stretching in the calf muscle.
   • Variations: Stretching of calf muscles with a bent knee (emphasis on the flounder).
   • Advantages: Improves the flexibility of the calf muscles, reduces the risk of injuries.

4. Stretching of the pectoral muscles:

   • Technique: Stand in the doorway and place your hands on the door jambs. Lean forward, feeling stretching in the chest muscles.
   • Variations: Stretching the chest muscles lying on the roller.
   • Advantages: Improves posture, reduces tension in the chest muscles.

5. Stretching of the back muscles:

   • Technique: Sit on a chair, spread your feet shoulder -width apart. Lean forward and lower your head down, feeling stretching in the muscles of the back.
   • Variations: Stretching of the back muscles lying on the back, pulling his knees to the chest.
   • Advantages: Relieves tension in the muscles of the back, improves flexibility.

6. Stretching of the shoulder girdle:

   • Technique: Stretch one hand forward and press it to you with the other hand, feeling a stretch in the shoulder.
   • Variations: Various options for stretching the shoulder girdle using a towel or wall.
   • Advantages: Improves the flexibility of the shoulder girdle, relieves tension.

7. Stretching of the neck:

   • Technique: Tilt your head to the right, trying to reach your shoulder with your ear. Repeat on the other side.
   • Variations: Various options for stretching the neck, tilting the head forward and backward, turning the head to the sides.
   • Advantages: Relieves tension in the muscles of the neck, improves mobility.

8. Stretching of shoulder rotors:

   • Technique: Get one hand behind your back and try to reach the shoulder blade with the other hand.
   • Variations: Use a towel to facilitate stretching.
   • Advantages: Improves the mobility of the shoulder joint, reduces the risk of injuries.

9. Korov cat pose (Cat-Cow Stretch):

   • Technique: Stand on all fours, arms under your shoulders, knees under the hips. On inspiration, bend your back down, raising your head and tailbone up (pose of the cow). On the exhale, round your back up, lowering your head and pulling the tailbone inside (cat pose).
   • Advantages: It improves the flexibility of the spine, massages the internal organs, relieves voltage in the back.

10. Stretching of a pod -shaped tendon with a towel (Towel Hamstring Stretch):

    • Technique: Lie on your back, bend one leg at the knee and put the foot on the floor. Straighten the second leg and wrap a towel around the foot. Gently pull the towel, lifting your leg up until you feel the stretch in the back of the thigh.
    • Advantages: Improves the flexibility of the top of the top of the tendon, reduces the risk of injuries, can help with back pain.

VI. Equilibrium exercises

Equilibrium exercises should be performed regularly, especially if you have problems with equilibrium or the risk of falls.

1. Standing on one leg:

   • Technique: Stand straight and raise one leg from the floor. Hold the balance for as long as possible.
   • Variations: Standing on one leg with eyes closed, standing on the pillow.
   • Advantages: Improves balance and coordination.

2. Walking in a straight line:

   • Technique: Go in a straight line, putting one leg in front of the other.
   • Variations: Walking in a straight line with eyes closed, walking in a straight line with your back forward.
   • Advantages: Improves balance and coordination.

3. Body weight transfer:

   • Technique: Stand straight, legs shoulder -width apart. Torture body weight from one leg to another, as if swinging.
   • Variations: Combining body weight with closed eyes.
   • Advantages: Improves balance and coordination.

4. Tree Pose pose:

   • Technique: Stand straight. Bend one leg at the knee and press the foot to the inside of the thigh of the other leg. Fold your hands in a prayer pose in front of the chest or raise them above your head. Hold the balance.
   • Advantages: Improves balance, concentration and posture.

5. Tandem step (Tandem Stance):

   • Technique: Stand straight, putting one leg in front of the other, so that the heel of the front leg touches the toe of the rear leg. Hold the balance.
   • Variations: Tandem step with closed eyes.
   • Advantages: Improves balance and coordination.

6. Exercise “Clock” (Clock Reach):

   • Technique: Stand straight, legs shoulder -width apart. Imagine you are standing in the center of the clock. Slowly lean forward, touching the floor with your hands (12 hours), then lean to the right (3 hours), back (6 hours) and to the left (9 hours).
   • Advantages: Improves balance, flexibility and coordination.

7. Balance Pad Exercises:

   • Technique: Stand on a soft pillow for balancing (Balance Pad) and perform various exercises, such as standing on one leg, squats or walking.
   • Advantages: Improves proprioscope (sensation of body position in space) and balance.

8. Exercise exercises (Bosu Ball Exercises):

   • Technique: Bosu (Both Sides Up) is a hemisphere used to improve balance and coordination. Perform various Bosu exercises, such as standing, squats, push -ups or a bar.
   • Advantages: Improves balance, coordination, strength and stability of the case.

9. Walking on the heels and socks (Heel-to-toe Walking):

   • Technique: Go in a straight line, putting the heel of one leg right in front of the toe of the other leg. First, go only on the heels, then only on the socks.
   • Advantages: Improves balance and coordination.

10. Exercise “Rise from the chair” (Chair Stand):

    • Technique: Sit on a chair without armrests. Put your legs on the floor shoulder -width apart. Cross your arms over your chest. Rise from a chair without using your hands. Slowly sit back.
    • Advantages: Strengthens the muscles of the legs and improves balance.

VII. Important recommendations and warnings

• Consultation with a doctor: Before the start of any new exercise program, it is extremely important to consult a doctor, especially in the presence of any chronic diseases or restrictions.
• Warm up and hitch: Be sure to warm up before training and a hitch after training. The warm -up will prepare the muscles for the load, and the hitch will help them recover.
• Correct technique: Follow the correct technique of performing exercises to avoid injuries. If you are not sure of the technique, contact the coach.
• Gradual increase in load: Start with a small weight or resistance and gradually increase it as the muscles are strengthened. Do not overload yourself at once.
• Rest and recovery: Give your muscles time for rest and restoration between training. Sleep at least 7-8 hours a day.
• Listen to your body: If you feel pain or discomfort during exercises, stop performing them and consult your doctor.
• Regularity: Regularity is the key to success. Try to do at least 3-4 times a week.
• Nutrition and hydration: Proper nutrition and sufficient water consumption are also important for maintaining health and physical form.
• Exercise modifications: If necessary, adapt the exercises to your level of preparation and physical capabilities. Use modifications to reduce the load or simplify execution.
• Alternative exercises: If any exercise causes pain or discomfort, replace it with an alternative exercise that involves the same muscle groups.

VIII. Examples of training programs

Program 1: For beginners (3 times a week)

• Warm up: 5-10 minutes (walking in place, rotation with hands and legs, tilting the body).
• Power exercises:
  • Squats (2 approaches of 10-12 repetitions)
  • Push-ups from the wall (2 approaches of 10-12 repetitions)
  • The traction of dumbbells in inclination (2 approaches of 10-12 repetitions)
  • Lifting dumbbells to biceps (2 approaches of 10-12 repetitions)
  • Extension of the hands with dumbbells on triceps (2 approaches of 10-12 repetitions)
  • Rise to socks (2 approaches of 15-20 repetitions)
• Cardio: Walking 20-30 minutes.
• Stretching: 5-10 minutes (stretching of quadriceps, back surface of the thigh, calf muscles).

Program 2: For an average level (3 times a week)

• Warm up: 5-10 minutes (walking in place, rotation with hands and legs, tilting the body).
• Power exercises:
  • Squats with dumbbells (3 approaches of 10-12 repetitions)
  • Pushing from the floor (3 approaches of 8-10 repetitions)
  • Lunges (3 approaches of 10-12 repetitions for each leg)
  • Back of dumbbells lying (3 approaches of 8-10 repetitions)
  • The traction of dumbbells in inclination (3 approaches of 10-12 repetitions)
  • Bar (3 approach, retention 30-60 seconds)
• Cardio: Swimming or cycling for 30-45 minutes.
• Stretching: 5-10 minutes (stretching of all main muscle groups).

Program 3: For an advanced level (4 times a week)

• Warm up: 5-10 minutes (dynamic stretching, cardio of low intensity).
• Power exercises (day 1: legs and buttocks, day 2: upper body, day 3: body and hand, day 4: repeating the day 1):
  • Squats with a bar (3 approaches of 8-10 repetitions)
  • Stannaya traction (1 approach of 5 repetitions, 2 approaches of 8-10 repetitions)
  • Lunges with dumbbells (3 approaches of 10-12 repetitions for each leg)
  • The bench press is lying (3 approaches of 6-8 repetitions)
  • Rod of the rod in the slope (3 approaches of 8-10 repetitions)
  • Pull -ups (3 approaches, maximum number of repetitions)
  • Planck with complications (3 approaches, retention 45-60 seconds)
• Cardio: Interval training on a treadmill or elliptical simulator 30-45 minutes.
• Stretching: 5-10 minutes (static stretching of all main muscle groups).

IX. Psychological aspects of physical activity

In addition to physical advantages, physical activity has a positive effect on mental health.

• Reducing stress: Exercises help reduce the level of cortisol (stress hormone) and increase the level of endorphins (hormones of happiness).
• Improving mood: Regular exercises can help in the fight against depression and improve a general mood.
• Improving self -esteem: Achieving physical goals and improving appearance contributes to an increase in self -esteem and self -confidence.
• Improving cognitive function: Physical activity helps to improve memory, attention and other cognitive functions.
• Socialization: Group sports or walking with friends can improve socialization and reduce the feeling of loneliness.

X. maintaining motivation

• Set realistic goals: Do not set too ambitious goals at the initial stage. Start small and gradually increase the load.
• Find yourself a company: Go in for sports with friends or family. This will help you maintain motivation and make training more pleasant.
• Choose the classes that you like: If you don’t like running, do not force yourself. Choose another type of activity that brings you pleasure.
• Left a training diary: Write down your results and progress. This will help you see your achievements and remain motivated.
• Award yourself: After achieving the goal, pamper yourself with something pleasant, for example, with a new tracksuit or massage.
• Do not give up after failures: If you missed several training, do not blame yourself. Just return to classes as soon as possible.
• Join the sports club or group: Communication with like -minded people will help you maintain motivation and gain new knowledge.
• Use fitness trackers and applications: They will help you track your activity, set goals and receive reminders of training.
• Diversify your training: To avoid boredom, try new types of activity and change the training program.

XI. Food to maintain health after 50

Proper nutrition is an integral part of maintaining health and physical form after 50 years.

• Protein: Use a sufficient amount of protein (1-1.2 grams per kilogram of body weight) to maintain muscle mass. Sources of protein: meat, fish, poultry, eggs, dairy products, legumes, nuts.
• Calcium and vitamin D: Use products rich in calcium and vitamin D to maintain bone health and prevent osteoporosis. Sources of calcium: dairy products, green vegetables, enriched products. Sources of vitamin D: fatty fish, eggs, enriched products, sunlight.
• Fiber: Use a sufficient amount of fiber (25-30 grams per day) to maintain the health of the digestive system and control weight. Sources of fiber: fruits, vegetables, whole grain products, legumes.
• Healthy fats: Use healthy fats (mono -alienated and polyunsaturated) to maintain the health of the heart and brain. Sources of healthy fats: olive oil, avocados, nuts, seeds, fat fish.
• Limit consumption: Limit the consumption of saturated and trans fats, sugar and salt.
• Drink enough water: Support the water balance by drinking at least 8 glasses of water per day.
• Eat regularly: Try to eat regularly to maintain a stable blood sugar level and avoid overeating.
• Limit alcohol use: The moderate use of alcohol (no more than one drink per day for women and no more than two drinks per day for men) can be acceptable, but alcohol abuse can adversely affect health.
• Consider the reception of vitamins and minerals: If you do not get enough vitamins and minerals from food, consult your doctor about the possibility of taking additives.

XII. Possible contraindications to physical activity

Despite numerous advantages, physical activity may be contraindicated in some cases.

• Acute diseases: Infectious diseases, high temperature, exacerbation of chronic diseases.
• Cardiovascular diseases: Uncontrolled arterial hypertension, angina pectoris, heart failure, arrhythmias.
• Diseases of the musculoskeletal system: Acute injuries, arthritis in an exacerbation stage, pronounced osteoporosis.
• Neurological diseases: Epilepsy, multiple sclerosis in the stage of exacerbation.
• Oncological diseases: During treatment or in the presence of metastases.
• Pregnancy: Depending on the health status of a pregnant woman.
• Other states: Uncontrolled diabetes, kidney diseases, thyroid disease.

XIII. Alternative types of activity

If the performance of standard exercises is difficult or contraindicated, you can consider alternative types of activity.

• Tai-you: Slow and smooth movements of tai-chi improve balance, coordination and flexibility.
• Yoga: Various yoga styles (Hatha Yoga, Restorative Yoga) improve flexibility, strength and balance.
• Pilates: Pilates exercises strengthen the muscles of the case, improve posture and flexibility.
• Eastern martial arts: Karate, judo, aikido (under the guidance of an experienced coach) improve coordination, strength and reaction.
• Gardening: Work in the garden can be good physical activity, strengthening the muscle and improving mood.
• Home affairs: Home execution