It is not a matter of age, but of strategy: what are the keys to carrying a good training after 50 according to experts

It tends to believe that by losing the ability to mold the muscles As age progresses, exercise ceases to make sense. But this is not so, sarcopenia, which is the condition that tends to reduce the muscles as the age progresses, does not mean that training is useless for the body or much less.

Carry out physical activity after 30, 40 and 50 years It is highly beneficial for the body, and if a routine is performed that contemplates cardiovascular exercises, strength and resistance, the results could be much better than expected, obtaining the growth in the muscles that is expected so much.

The myth of changing everything when 50: what really happens with your muscles

Adapting to the new demands and needs of the body is not a bad thing. If the instinct asks to train differently, it is good to pay attention. There are many factors to take into account during aging, such as discomfort and recurrent injuries, or a slower recovery. But it is not necessary that we train according to our age, but how we feel.

The fact of Opting for less exercise and more rest can be the most counterproductive to change our exercises. Therefore, professionals recommend continuing with exercise while the body allows it, because this helps mobility, resistance, strength and independence even at an advanced age. In short, the adaptation must be made when the body asks for it and not depending on the birth certificate.

How to train smarter after 50 years

It is true that the capacity for recovery after exercise begins to be affected after 30 or 40 years. This happens by the loss of muscle mass or bone density, and also with the demands of a busiest lifestyle. But it is also true, that according to specialized studies, the Duration of recovery is not entirely determined by age, but by performance capacity.

Therefore, there are 5 very useful basic tips to face physical activity at this age. First of all, make physical activity a way of life. Incorporating activities such as walking, bicycle or yoga can add to well -being.

Also, strive to the fullest can be decisive. To progress it is necessary to train intensely, and if you cannot do short exercises, compensate them lengthening their duration.

Third, Do not flee from the dumbbellswith 3 force sessions a week, greater stability can be achieved in the Core. As for the feedingprotein intake is fundamental, for active men, recommends a protein intake of 1.6 to 2 g per kg of weight (128 g minimum for an 80 kg man).

Finally, You don’t have to be afraid of change. In the event that the body asks for it, it will be necessary to adapt the exercise to the new possibilities. And if it means even reducing training frequencies, lowering weight or shortening the duration, so it is.