zig
0

Notifications

  • You're all caught up!

Exercise Plan for a 50-Year-Old Woman

by
author image Riana Rohmann
Riana Rohmann has been working for the Marine Corps doing physical training and writing fitness articles since 2008. She holds personal trainer and advanced health and fitness specialist certifications from the American Council on Exercise and a Bachelor of Science in kinesiology and exercise physiology from California State University-San Marcos.
Exercise Plan for a 50-Year-Old Woman
It is never to late to start a fitness program and maintain a healthy and active lifestyle Photo Credit Fuse/Fuse/Getty Images

It is never too late to start an exercise plan. You will elicit benefits at any age and improve your health and quality of life. There are several factors to consider when planning a well-rounded fitness program, including resistance training, cardiovascular activity, stretching, core and balance training. It can sound daunting, but when structured properly, definitely feasible.

Weight Training

Exercise Plan for a 50-Year-Old Woman
Incorporate resistance exercises into your weekly routine to prevent this muscle loss and build strength. Photo Credit Arne Trautmann/iStock/Getty Images

As you age, you slowly lose muscle mass, and after the age of 50 that loss is accelerated, according to the National Strength and Conditioning Association. It is imperative to incorporate resistance exercises into your weekly routine to prevent this muscle loss and keep your strength up. Incorporate exercises that utilize all the major muscle groups of your body, which include chest, back, shoulders, biceps, triceps, quadriceps, glutes, hamstrings and abs. Choose a weight that will fatigue your muscles in about 10 to 12 repetitions in two to three sets.

Cardiovascular Exercise

Exercise Plan for a 50-Year-Old Woman
Cardiovascular exercise keeps your heart healthy. Photo Credit Jupiterimages/liquidlibrary/Getty Images

Cardiovascular exercise keeps your heart healthy by lowering blood pressure and cholesterol, helps prevent diabetes and weight gain, and improves your quality of life through increased stamina and endurance. Appropriate modes of exercise include treadmill, stationary cycle, elliptical, stair machine or any other activity that actively elevates your heart rate such as dancing, hiking, or heavy housework. Aim for an intensity that increases breathing and feels challenging, but you're still able to speak or have a short conversation, or about 65 to 75 percent of your maximum heart rate. If you are accustomed to exercise, challenge yourself with shorter bouts at 75 to 90 percent max heart rate.

Core

Exercise Plan for a 50-Year-Old Woman
Training your core will help maintain your posture and balance. Photo Credit Dean Mitchell/iStock/Getty Images

Training your core will help maintain your posture and balance, as well as keep your midsection tight and toned. Target the deep abdominal muscles of the transverse abdominis and internal obliques with planks and side planks. ABC News recommends stability ball rollouts, where you kneel on the floor and place your elbows on a ball. Allow the ball to roll forward while opening your hips and shoulders. Then, contract your abs to pull the ball back towards you. Pelvic tilts, abdominal pulses and Yoga are also ideal activities for training your core.

Stretching

Exercise Plan for a 50-Year-Old Woman
Stretching allows for greater range of motion, freedom of movement and relaxed muscles. Photo Credit shironosov/iStock/Getty Images

Stretching is often an understated aspect of fitness but adequate flexibility allows you to have greater range of motion, freedom of movement and relaxed muscles -- stretching corrects imbalances, decreases soreness, reduces risk of injury and improves posture. Before engaging in static stretching, do about five minutes of movement to warm-up the muscles, which can include walking, cycling, or just large dynamic joint movements like arm circles and trunk rotations. The American Council on Exercise suggests stretching each major muscle group and holding each stretch for 15 to 30 seconds. Do not bounce, strain, or hold your breath.

Schedule

Exercise Plan for a 50-Year-Old Woman
Engage in moderate amounts of cardiovascular exercise most days per week. Photo Credit Pixland/Pixland/Getty Images

Train each major muscle group at least twice per week on non-consecutive days. Do either two days of total body, or three days intermixing upper and lower body. After weight training, sit and stretch your muscles. Aim for 30 minutes of flexibility training three days per week; however, even five minutes will elicit benefits. On non-weight training days, work on your core, balance and posture. Engage in moderate amounts of cardiovascular exercise most days per week. The American College of Sports Medicine recommends a minimum 150 minutes per week of activity. If you are new to exercise, break this down into 10 to 15 increments one to three times per day.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.