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I have alot of clients that are over the age of 50 and many of them
have some sort of back trouble or high cholesterol or some other
problem. Then I have clients that have multiple problems such as back
pain, high blood pressure and high blood sugar. The most important
thing to remember when starting an exercise program over age 50 is to
take it slow. If you are gonna do cardiovascular training, walk on the
treadmill. Unless you have been training for a long period of time you
could really injure yourself if you don't take it slow. Start out
working with low weights and try 1-2 sets per body part. If you feel
sore don't use that muscle anymore. Don't push yourself when you feel
pain. I have seen people push themselves to a point where they get hurt
and it takes a long time for a person of this age group to get better.
Here is a beginner program that would help you get started on the road of health over 50 years old.
- Monday- Cardio, 20minutes walking on the treadmill, Upper body workout - Biceps curl, 2 sets of 10reps, Triceps press, 2 sets of 10 reps, Rows 2 sets of 10 reps.
- Tuesday- Cardio, 20min, Lower body- Leg press, 2 sets of 10, Leg extension, 2 sets of 10, calve raise, 2 sets of 10
- Wednesday- Cardio, 20minutes walking on the treadmill, Upper body workout - Biceps curl, 2 sets of 10reps, Triceps press, 2 sets of 10 reps, Rows 2 sets of 10 reps.
- Thursday- Cardio, 20min, Lower body- Leg press, 2 sets of 10, Leg extension, 2 sets of 10, calve raise, 2 sets of 10
Take Friday, Saturday, Sunday Off
Complete this with proper nutrition
Six meals aday
Breakfast, snack, Lunch, Snack, Diner, Snack
Meals should be small and snacks healthy such as, nuts, one piece of fruit, granola bars and protein shakes |
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