Ageing is a privilege, not something to dread, we should embrace it. We live in a culture obsessed with youth.

“I’m fitter now than when I was younger”

Our environment has changed and I’ve noticed more and more people are more inclined to want to get fitter and healthier when they hit their fifties.

BENEFITS

The benefits of training in your 50s are undeniable, age-related muscle loss, called sarcopenia, is a natural part of ageing (once you hit 30, you can lose as much as 3 to 5 per cent a decade), we need to incorporate some kind of resistance training to increase muscle mass and bone density.

RESISTANCE TRAINING

Bone density and muscle mass drops rapidly after 50, making resistance training a crucial part of a complete exercise program. Pilates, or any weight bearing exercise 3 times weekly for 20-30 Minutes will strengthen, tone, increase lean mass and build muscle. Muscle burns more calories at rest than fat. Increasing muscle and bone strength also prevents falls and fractures.

CARDIO

Cardio exercise helps reduce heart disease risk, which accelerates after 50. Focus on interval training for 30 minutes 3 times per week. Interval, Hiit sessions help decrease belly fat. Moderate, continuous cardio does not!. Interval training involves alternate bouts of higher intensity cardio with “rest” or easier periods. Intervals create an “after burner” effect called EPOC, “excess post-exercise oxygen consumption.” That’s a state in which your body continues to burn a higher rate of oxygen and calories after you’ve finished your workout”

FLEXIBILITY

Flexibility and mobility are equally as important as strength and cardio, because it’s related to the collagenous tendons, which is a part of our lean body mass, which starts to decrease. Since our tendons connect our muscles to our bones. Incorporate stretching and 2 weekly Pilates or Yoga sessions.

Practically, it’s more productive to train the body as a whole, with a focus on functional fitness. ideally aim for 3-4 sessions weekly. 2 days Pilates 2 days cardio and strength. I created a method called Hiitabilates a few years ago, a combination of Hiit Abs and a Pilates, giving you a quick full body workout.

TIPS TO GETTING FIT AT FIFTY

Find an exercise you enjoy
Exercise with friends
Plan your weekly routine
Set yourself a goal

Exercise helps with the mental and physical challenges associated with menopause too. Weight-bearing exercise is especially good because it improves bone density, reducing the chances of osteoporosis.”

I have great energy. I get up early and I’m on the go all day, I am very rarely ill. I travel often and have a fantastic social life, yes I drink alcohol and eat chocolate as it’s all about balance.
Personal training to over 50s