Whether you are getting back to fitness after a break or starting a new sport, it can be tempting to dive straight in. Exercise makes us feel good, so it's easy to become addicted. This is especially true if you see your progress increasing weekly: you lift a little heavier, run a little faster, and climb a little higher. However, these outcomes are only possible until the age of 50, after which your body reacts differently. A 50-year-old body does not have the same fresh legs as a 20-year-old, so it is critical to exercise according to your body. So, if you are over 50 and suffering from frequent injuries, chances are you are making the following five mistakes.
1) To Much Weightlifting
After the age of 50, you often lose a lot of muscle mass, and you may be tempted to lift heavy to regain all of your gains. Muscle loss after age 50 is a natural process that no one can stop. Moreover, excessive weightlifting will not reward you and will only cause you problems. Lifting weight puts a lot of strain on joints and tendons, and as you age, your muscles lose elasticity, so heavy lifting can result in long-term injuries. The best is to concentrate on bodyweight exercises and a small amount of machine work and to do so only three or four times per week.
2) Ignoring Recovery
If you want to live a long and healthy life, you should prioritise recovery. Because it is the recovery that ensures a healthy body and an injury-free lifestyle. We often overdo things in the heat of the moment, but after 50, overtraining once means a week of soreness. Moreover, you should gradually reduce your workout intensity and rest your body. The best option is to listen to your body and determine how much rest it requires.
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3) Doing Exercise On Your Own
Everything you've learned about fitness over the years is useless because your hormonal production slows down after 50, and you should do exercises that help keep your hurt and lungs healthy. Moreover, after the age of 50, you should include exercises that take care of your health from the inside out. The best thing you can do is hire a personal trainer who is well-versed in human anatomy.
4) Ignoring Smaller Muscles
Calves, rear delts, traps, and forearms are frequently overlooked. After the age of 50, our upper bodies tend to sag, so having strong traps and rear delts keeps our posture upright. Similarly, having strong calves is beneficial because it aids in walking. So, the next time you exercise, make sure to do a full-body workout that incorporates exercises that target both small and large muscle groups.
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5) You Are Obsessed With Numbers
From no of reps to weights, numbers are all that you have achieved all these years. However, your goal should never be to chase numbers because after 50, your energy levels do not remain constant, which is why you must listen to your body and act accordingly.
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