As February comes to a close, the gym is slowly getting back to normal after the New Year rush, and routines are beginning to form. To make sure that my 2020 workout routine was off to a good start, I did a bit of research on the best way to exercise over the age of 50. Read on to learn more about how your workout should change as you age, and two products that have helped my post-workout recovery.
{Fitness Over 50:
How Your Workout Should Change & Products to Help You Recover}
Disclaimer: The products mentioned below were provided to me at no cost for editorial consideration. All opinions are my own. While every effort has been made to provide accurate information below, this article does not constitute medical advice. Consult with your healthcare practitioner before beginning any fitness regimen.
Fitness Over 50
In my research, I learned that a man’s metabolism slows down and his testosterone and bone density decrease as he ages. This means that his diet and exercise routines should change, too. For years, I’ve been going to the gym 5 or 6 times a week, working on two body parts a day, and running on the treadmill. After conducting my research into fitness for mature adults, however, I knew I had to switch things up.
Here are some important things to keep in mind for your workout if you’re over 50:
- Your muscles will naturally become less hydrated as you age. Counteract this by drinking lots of water!
- Flexibility can decrease quickly post-50. Stretch before and after every workout to reduce the risk of damage and to increase your range of motion.
- Incorporating regular balance training will help prevent falls.
- Interval training will help offset the natural slowing of your metabolism.
- Full-body exercises are more effective than isolating one body part, since they’re more about increasing mobility as opposed to pure strength.
- Regular cardio is important, to help reduce the risk of heart disease.
My New Workout Routine
After learning how to modify my workout for my age, I made some changes to my routine. Now, I combine interval training and full-body weight training exercises.
Instead of my long runs, I switched to a HIIT-style (High Intensity Interval Training) workout. Some days I do this on the treadmill, but other days I try the stationary bike or the floor. Changing the type of activity keeps the workout interesting and stops me from getting complacent. I do short bursts at high intensity (~80% of my maximum capability) and have a short rest between work intervals.
I continue to do my weight training, but as I mentioned above, it’s important to focus on exercises that use multiple muscle movements at a time. Whether it’s free weights, CrossFit-style, or more classic strength exercises, I try to engage as much of my body as possible in the movement.
(Muscle) Growing Pains
When you switch up your regular exercise routine, you soon learn that muscles that haven’t been worked in a while are being activated. Unsurprisingly, this results in tightness and soreness post-gym. The Rykr Roll Grinder Roll with Base ($24.95 USD) has been a huge help for my workout recovery.
The Grinder and Base are beautifully designed and easy to hold in your hand. There is some inlayed rubber to assist with gripping the device, and the massage ball is the perfect size to stimulate your different muscles effectively. I use the Grinder over the top of my clothing as it slides easily over any fabric. The other great thing is you can cool the device in your fridge or heat the Grinder in hot water depending on your needs. It is also really easy to clean.
I have a couple of hard plastic spheres I used to roll on my feet while watching TV, but the Grinder was easier to use on a variety of muscle groups and way more satisfying. Once I started using it, I was hooked!
Massaging yourself with a device feels good as it relieves tension and stress after a good workout or any time you have tight muscles, but sometimes it’s hard to do. The Rykr Roll Grinder and Base makes it so much easier. I have also been fortunate to have someone else use it to massage me…OMG, heaven! Not everyone is good at massaging, but with the Rykr Roll Grinder and Base it doesn’t matter. The only thing they need to do is apply some pressure to the sore area, and you won’t want your massage partner to stop!
A Match Made in Workout Heaven
Along with the Rykr Roll, I’ve been using the Muscle MX CBD Activate Balm (30ml, $14.99). This balm contains natural ingredients like CBD (cannibidiol oil), camphor oil, arnica oil, and caffeine oil. All these ingredients work together to provide pain relief, reduce swelling, and stimulate circulation. I applied the balm to my neck and lower back, and absolutely loved it. The heating sensation feels amazing on my skin!
My favourite new routine is using the Grinder in combination with the Activate Balm. The balm allows the Grinder to slide easily over my skin, and its cool, stainless ball provided great relief. The contrast between the heating action of the balm and the cooling action of the roller made it a breeze to soothe any sore muscles post-workout.
I’m really happy to have the roller and the balm on hand as I increase the intensity of my exercise regime for 2020. Being over 50 means that my workouts need to change, but it certainly doesn’t mean they need to stop!
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