I ain’t as good as I once was – Working Out Over 50!

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Question: I am on the down side of my 50’s and have been struggling not only to push myself to exercise but once I get there my joints hurt for the first half of my workout. By the time I finish, I have begun to feel better. How do I structure my training to overcome this problem?
Answer: It appears, from the details you provided, that you weight train three days a week, splitting your body parts three ways. It’s a good plan.
The first part of the problem lies with your mindset. It is very difficult to accept that as we age, “I ain’t as good as I once was”. Don’t stop challenging yourself with new training routines. Don’t stop setting new goals and certainly don’t stop training. Just be smarter about your approach
Start by giving yourself time to warm up your joints. By the time you’ve reached your mid-50’s, your knees have a lot of mileage, as well as, other joints
If you’re training legs add 5 minutes to the beginning of your routine and cycle with light resistance to increase the blood flow to your knees. If shoulders and elbows are creaky and bothersome try internal and external rotations for them with a band. Add warmup sets to your ” big movers” , squats, bench press, shoulder press and use a step up method to reach your heaviest set. At that point take the final set to failure, absolute failure. You’ll maintain more muscle mass and can even make increases over time. Just don’t rush into the heart of your workout.
Warm-ups are ignored by the those in their 20’s and 30’s as a waste. When you are fifty-something, warm-ups can assist allowing you to train with the same intensity you once used but now with a shorter duration.
You may also want to try a joint formula or glucosamine sulfate blend for joint inflammation relief. It’s highly effective for 70% of those who try them. Take as directed for three to four weeks and see how you feel.
God bless and keep training,
Daryl

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