Good Lifestyle

Let's do that in the first place: it is certainly in the field of the possibility thatYou have more than 50 years, you are beautifulSuper adjustment and active, and you are supremely able to do all theexercises on this list. After all, in the case of physical condition, there is no single list of No-Nos which, literally, everyone on the planet should avoid. "Personally, I am convinced that there is no bad exercises, a single bad execution and a mediocre program", declaresJake Harcoff, MS, CSCS, TSAC-F, CISSN, a certified kinesiologist based in Canada.

He's of course reason, and if you are looking forQuality personal training-And you work hard - there is a good chance that no exercise is out of bounds for you.

That being said, if you are the average person over 50 - someone for whom the optimal fitness is not necessarily his absolute priority in life and who can sometimes have trouble going to the trainers Personal and personal physicians I will certainly tell you that there are certain types of exercises and even some specific exercise movements you should avoid.

Why? If you haveHypertensionFor example, you will be surprised to learn that some exercises can aggravate things. Also, given the rigidity thatoccurs in your joints over time-Commarky at the inexorable loss of muscle mass that happens to us all of some exercises will increase your risk of injury.

What are the exercises you should think twice before playing if you have more than 50 years or, in many cases you should avoid completely. And for some exercises, you should definitely do, do not missSecret exercise tips to get a lean body after 50 years, according to experts.

"In the fifty-year-old, most of us develop mediocre movement models, which have made us muscle imbalances and common problems," said Allan Misner, a personal coach certified by NASM, a FAI Certified Functional Aging Specialist, Owner of the GymIsland Fitnessand the host of the popular40+ Fitness Podcast. "Any exercise that emphasizes these joints can be a cause or concern."

One of the most common problems that Misner sees among his clients is the impact of the shoulder, which is when your shoulder tendons rub against the bone. "The muscles that make up the cuff from the rotator are taken between the acromion and the humor, which cause inflammation and pain. In some cases, the impression can be quite serious as muscle tears (torn rotator cuffs). I have a first-hand experience as a lot of people over 50 years old. "

According to Misner, common culprits that exacerbate shoulder poisoning include shoulder presses, vertical lines and "pass under a bar or dumbbells for aerial presses."

"I encourage my clients to pay close attention to the press machines on the shoulder to make sure that the movement does not emphasize the articulation of the shoulder," he says. "Make sure the seat is properly adjusted so that the movement is smooth and you do not work outside your primary movement range." And for some exercises, you should definitely do, do not miss theSecrets to walk in a longer life, say experts.

"This weight training machine is ideal for the strength of the construction of your quadriceps and even your glutes," says Ashlee van Buskirk, former competitive bodybuilder and owner and operator of the fitness and nutrition of DenserAll intention. "Unfortunately, this machine places a lot of stress on your Kneecaps, who are often a weak point for people over 50 years old. If you have had kneeling problems in the past or have chronic inflammation, then turn off the leg expansion machine. "For more extensions on the legs, see thePopular workouts that can destroy your body, say experts.

"Burpees can be an excellent body exercise to get the heart rate in your workout. However, exercise can give some wear on your lap," says Caley Crawford, NASM-CPT and director of the education forTownhouse. "The wear and tear on your knees are usually caused by the motion" squatting "down before you turn your legs behind you. If a burpé is done correctly, finding the bottom of a good squat before placing your hands on the floor, it's much softer on your body. The question is with many people who lacked mobility to place their hands on the floor of their squat, so what ends up happening is that their Knees go beyond their ankles, heels swell, causing excessive compression and a stress on the knees. To add, this exercise is often done quickly, which does not help the cause. "

She advises you to find an alternative exercise that also works your heart without wear and tearing. "Rowing would be an ideal replacement for a burdee because it spikes your heart rate just as fast (if not faster depending on how you are bad to choose at work)," she says. "If you want to maintain the work of the body, my suggestion would be to pair the rowing with push-ups. You will get the force of the body even more complete as you would with burpees, as well as the cardio burst you are looking without pressure and more knee compression ".

"More than 50, you should not be marathon, do long cardio exercises," saysMindy Pelz, DC, and author ofThe Reset factor: 45 days to transform your health by repairing your guts. "These types of exercises are more damaging to your cardiovascular system than not exercising at all. »

Like many experts, PELZ recommends you price more depending on cardio-plus resistance training after 50 years "The muscles are your life organ and you have to fight for muscle much more than you get older. When people are doing cardio, they create more pressure and stress on their cardiovascular system. They need to make sure they put more weight training, specifically resistant training, such as TRX or strength bands. You want to build the functional muscle, and when you do that, improve the cardiovascular health, accelerate your metabolism, and you improve your posture. "

"Box jumps can be great for improving your explosive power, however, there are a few things to warn that you get older," Crawford says. "There is the box itself. If it is a wooden box, you are likely to end up with the bloody shins afterwards. Even the strongest athletes sometimes slip when they are tired and catch a toe, snapping your shins in the box. And I will tell you ... of the experience ... The scar will probably be with you forever ".

, There is also the way you land on the box. "Whether it's a hard or soft box, how your kicks and lands is important. The goal is as soft as possible on your full foot in a squatting position, however, what you see happening is that people do barely and landing more on their toes, knees and knees cedons shooting forward after their ankles ".

Finally, there is the way you come down the box. "Too often, people are trying to accelerate their representatives by bouncing off and on the box that is a lot of pressure on your ankles, knees, calves, tibias. Unless you are training for a professional sport and this is specific to your training program, my suggestion would be to avoid box jumps quite. »

"Many elderly people fight with lower back pain," says Diana Gariglio-Clelland, RD, a dietitianluxury. "When you have a weak kernel, your back takes over and becomes tighter. Sitting for long periods of time also tightens the hip flexors. Exercises such as crunches and v-sit UPS can put more pressure on the bottom of the back and hip flexors in relation to strengthening your abdominals. Although these exercises can be useful when your heart is already strong, it is best to avoid them if you work to build your basic muscles ".

Not only bad sit-ups for your neck, but they are also one of the less effective abdominal exercises you can do, according to an old study atSan Diego State University.

"Although the training weight is one of the best ways to build rapid muscle mass, it also comes with an inherent risk," says Van Buskirk. "This extra weight can place an important stress on your whole body, including your cardiovascular system. If you have high blood pressure (> 180/110 mmHg), while you talk to your doctor before making a weightlifting. »

"We do a lot of work with women who go through perimenopaus and beyond," says Mahri Relin, a pre- and postnatal AFPA specialist in the exercise, a specialist in postnatal corrective exercise, an MSNA-certified personal trainer , a corrective practice MSNA specialist, and founder and creator ofBODY CONCEPTIONS. "In this period of life, it is not the best idea to engage at high levels of cardio. »

She further explains: "extra-intense cardio can increase the levels of cortisol significantly, which affects your sleep and can contribute to a more hormonal imbalance and the cause of the adrenal fatigue of high rates of cortisol can also lead to a Increased inflammation and increased grease around abdominal and diaphragmatic areas. This can increase your risk of heart disease and contribute to the metabolic syndrome ".

In addition, it says: "High rates of cortisol decrease progesterone levels, which already decline during perimenopause. Progesterone is normally a key player in maintaining calm, happiness and clarity. Women in perimenopaus that Exercise too intensely and elevating levels of cortisol that could already be high due to stress, may undergo greater anxiety, depression and mood swings in addition to increases in fat stores. "

"If you are not already a package, you will do better to do your shopping on a softer surface, such as on a ground trail," says Gariglio-Clelland. "Repeated switched communion on the joints on hard surfaces can cause joint pain, while milder surfaces are more cautious." And for more exercise tips, do not miss The best exercise you can do for a lean body, say experts .