Over 50? Create the Best Workouts Possible: Part 3
Key Exercise Principles to Consider if You’re Over 50
Over 50 and wanting workouts designed specifically for your active aging goals and body? Whether you are a fitness elite or novice, your approach to training needs to shift in the second half of life. Take into account 6 principles that will help you select the most effective, life enhancing exercises possible. This week you get two principles in one post.
This is part 3 of a several part series that offers you insider fitness strategies you can take advantage of. Check out Part 1: Best Workouts for Your Over 50 Body: Part 1
You can find Part 2 here: Create the Best Possible Over 50 Workouts: Part 2
If you recall (or hop over and back to read Part 1) you’ll know you can apply the 6 principles in any combination or separately. Apply one, two, or all six to a given exercise; use three principles total in one session and a different three in another; focus on one principle one day and another the next. Regardless of how you mix and match the principles, you will reap the benefits.Over 50? Do you apply any of these 6 principles to your midlife workouts? Click To Tweet
Principle 3: Activate from the Middle to Extremities; from Inside, Out
Quality movement originates from the center, then translates outward. Whether moving or holding still, ideal movement has us first activating the core, then putting the arms and legs in motion. Ab work is the perfect example of this principle. We compress the abs, then shift the arms, spine, legs into position. Having good posture also requires central activation as the “base.”
Example: Move from Proximal to Distal, from Core to Hands and Feet
When putting weights or resistance into hands or onto legs, it’s even more important to first make sure you have activated your core. You don’t want your weighted arms and legs waving about distally until proximal muscles are stabilizing or contributing.
Decades of good and poor body mechanics leave evidence. A 60 year old who turns on her core, then adds resistance will be able to train longer in life and with less risk of injury. Let this be you! Compare this scenario to someone who has a lot going on in the limbs (resistance added, no less), but very little in the core. Don’t let this be you!
Principle 4: Offer Movement Patterns that Enhance Cognitive Skills
No doubt you have heard a lot about exercise’s effect on the brain. This is an exciting time to be a midlifer given the research about how much we can train our brains via movement. We still have time and opportunity to make a difference in how well our brains work as we age. Our exercise choices will serve us well throughout our life if we put Principle 4 into play now.
Take advantage of the latest findings and overlay cognitive tasks and moves into your programs. We baby boomers are of an age and awareness level that we can greatly benefit from brain stimulating exercise.
Curious for more on this inspiring, exciting subject? Read the following posts:
Example: Integrate Moves that Cross the Midline
Many options exist to bring cognitive activities into your workouts. For example, when you cross the midline with an arm, leg, or both, you stimulate the brain and further integrate the left and right hemispheres. Why not bring in moves that accomplish multiple goals simultaneously?
Example: Squat to Rotating Knee Lift
For example, instead of doing a squat to a straight ahead knee lift with a slight hold in the knee lifted position (balance and strength move), replace the sagittal plane knee lift with one that rotates inward and draws to the opposite elbow? Think of this as a standing cross crawl with cues to rotate enough to have a knee or elbow come across the midline.
Example: Standing Long Arm, Long Leg Diagonal Cross
Another midline crossing balance move is the Standing Long Arm, Long Leg Diagonal Cross. Stand on the right leg, extend the left leg to the side (in the frontal plane), toes lightly touching the ground (or not, if you want to add more balance challenge). Extend the right arm above the shoulder and to the right at about a 45 degree angle. (Basically continue the diagonal line created by the opposite leg). Your right arm and left leg reach in opposite directions and form one, long, angled line. Simultaneously adduct the leg across the front midline of the body and slice your right arm towards the thigh, also crossing the midline, though in the opposite direction. The long arm and leg pass each other.Especially if you're over 50, group fitness classes can help with memory, focus, retention Click To Tweet
Switch out one of your cardio equipment workouts for a cardio class with choreography. Give yourself opportunities to move in more than one direction and with the challenge of following cues. Try arm patterns that cross your midline instead of working bilaterally and parallel. Take a look at 7 Movement Habits to Improve Your Memory Now for more ideas on how and why group classes can help with memory, focus, retention and more. You’ll be pleasantly surprised at how easily you can implement these insider tips.
Happy program design! Putting even one of these principles into action will make your workouts serve you better. And doesn’t your body deserve to be served?
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Kymberly Williams-Evans, MA