Sherry MacDonald joins us today to talk about fitness over 50 and how to determine if some of the popular exercise programs out there are for you. Sherry has worked out for over 35 years and has owned a personal training studio for the last 19 years. She is an author, a life and nutrition coach and a personal trainer. She knows her stuff! I’m so glad she is here today to educate us on this topic. I’ve learned so much from her. She also wrote this post for My Side of 50 a few months ago: The Top 5 Crazy Exercise Myths That Women Need to Know. 

When it comes to exercise and fitness over 50, where do you start? If you are already exercising, are you doing the right exercises for you?  How do you know? Your age is one factor.   I am not one to let my age stop me from most things. But I do know that I can’t jump around like I used to and I can’t press 65-pound dumbells anymore. Your nutrition, the shape you are currently in, your physical limitations and goals for exercise are some of the other things to take into consideration when deciding what type of exercise to do.

[bctt tweet=”Fitness Over 50 – Where Do You Start?” username=”MySideof50″]

There are so many exercise options and programs available these days.  It seems like every day there are new franchises going up like Boxing, Crossfit, Orange Theory, Hip Hop, Zumba, and the many different types of yoga. So what exercise should you do?

First, let me show you how I evaluate an exercise program based on how I evaluate my clients before designing an exercise program for them.

Do you have any injuries or pain in the knees, hips, back, shoulders?

If you have any injuries or pain and join one of the group classes mentioned above you could be in trouble. In most group classes, everyone does the same thing. For example, if you have a bad shoulder (or bad posture) you probably shouldn’t put your arm over your head while holding a weight.   This can cause more pain and bigger problems. In a group setting, they don’t know about your problems. The best thing to do before starting any exercise program is to work with a personal trainer, even if it’s for a short time, so they can design a custom exercise program for you. They can also help you decide what classes or program might be right for you.

What imbalances do you have?

Some of the things I look for are:

• Is one quad or hamstring tighter than the other?
• Is one hip more rotated?
• What is your range of motion at all joints?
• Do you have a posture problem?

If you know you have any of these problems, they should be addressed before you start any exercise program. Again, your best place to start is a personal trainer. You might say you can’t afford a trainer, but working with one does not have to be long term.

How is your nutrition? What do you eat?

Did you know that if you eat too much sugar or junk food you are more likely to get an injury and it will take you longer to recover? Well, it’s true! As we get older it already takes longer to recover from our workouts. Add bad nutrition to the equation and you might be looking at a 3 to 5 day recovery period.

[bctt tweet=”Poor nutrition increases your chance of injury when you exercise AND makes your recovery time longer.” username=”MySideof50″]

What is your stress load?

The more stress you have in your life (internal and/or external – your body doesn’t know the difference) the less intense your exercise program should be. A Yale study involving undergraduate students demonstrated how people with chronic stress take longer to recuperate from one high-impact exercise session. Stress levels were assessed using a psychological tool. After an hour of exercise using heavy leg weights, the students with the lowest stress levels had regained 60 percent of their leg strength, whereas the high-stress students had regained only 38 percent. So, if your stress level is 8 out of 10 you should be doing something like Tai Chi, Qigong, or maybe a gentle yoga class. You can read about the study here: 10 ways stress affects your workouts.

[bctt tweet=”The more stress in your life, the LESS INTENSE your exercise program should be.” username=”MySideof50″]

What are your goals?

Think about your goals. Do you want to walk a 12-minute mile? Have nicer arms? Lose weight? Then ask, “What kind of exercise or class do I need to do to reach these goals?” How hard should I be working? Where can I go to do the exercises that will help me meet my goals? What days and times can I go? Make sure you have a plan.

Here is a description of some popular exercise programs and who should be doing them.

Fitness Over 50 – Dance

Dance – Zumba, Hip Hop (my favorite cardio workout), Bollywood, and Salsa. Anyone can dance, although some of the classes can be pretty fast. They repeat movement to make it easier to catch on. The good thing is you can use smaller movements to use less energy. Go at your own pace.

Orange Theory or HIT

Orange Theory or HIT (high-intensity training) class – if you are competitive you will like this class. The idea is by sustaining a target-zone heart rate you are increasing your metabolism. The result is extra calorie burn and increased metabolism. Each participant will wear a heart-rate monitor that is synced up to one of several TVs lining the wall. You’re expected to monitor your own output throughout class.  If you have any type of injury, high stress, or eat bad food this is not the class for you.

Crossfit

Crossfit – Crossfit is performing “functional movements that are constantly varied at high intensity.” Crossfit is a core strength and conditioning program. The Crossfit program is designed to elicit as broad an adaptation response as possible. Crossfit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. In my opinion, you need to find a good coach who works with women over 50. There are lots of injuries related to Crossfit and overtraining. Read about an incredible, over 50, Crossfitter:  5 Lessons Learned As A 50+ Crossfit Competitor

(Note from Cathy – that 50+ Crossfit Competitor is me! Full disclosure: I wrote this post in 2015 and I competed in an in-house competition where movements that I could not do SAFELY were modified.  After some health issues forced me to take a 6-month hiatus from Crossfit, I started back slowly, working with my wonderful Crossfit Trainer, Matt, who is well-versed in how to work with people in midlife. I am also back in regular classes, but again, movements that I cannot perform with proper form are modified.   After a break and being a couple of years older, I am not at the level I was two years ago.  And that is perfectly fine. I go 3 times a week, get a great workout that includes cardio and weight training and workout with a supportive group of friends. I totally concur with Sherry – if you are considering Crossfit, make sure you have the right Box and the right Coach). 

Fitness Over 50 – Cyclebar

Cyclebar – CycleBar gives people the option to track their performance. It’s not required, but most people do. If you ask me, it is very competitive. When I took my first class I was expecting a dark room with a big screen and the instructor taking me on a journey, maybe to Ireland. This is the kind of cycling class I like. Anyone, any age one can do this class because you can go at your own pace. Don’t get caught up in trying to keep up with everyone else unless you have been cycling for a while.

Fitness Over 50 – Barre Class

Barre Class – The barre is used as a prop to balance while doing exercises that focus on isometric strength training combined with high reps of small range-of-motion movements using light handheld weights. Mats are also used for targeted core work. Barre work is safe for most people if you listen to your body but, don’t think you are going to get “long and lean” from any class without addressing your nutrition. In my opinion they do way too many reps, which can cause overuse injuries. If you want nice arms then exercise using heavier weight and eat good food – I’m just saying!!!

Fitness Over 50 – Boxing

Boxing (Title Boxing) – This class starts with a 10-15 minute warm-up, which includes some stretching and then plenty of cardio. It can include some jogging, jumping jacks, side stepping, high knees, skips, and more. The basic structure of the regular boxing class includes eight sets of three minutes of boxing, with one minute “active rest” (burpees, pushups, squats, planks, and more), in between. I don’t call that rest! I have a 72 year old client who does group training at my studio one day a week and then does one day of Title Boxing. Her trainer (who is over 60) went to one of her classes with her. She reported that yes, she is in great shape but was not strong enough to hold some of the moves and most of the time she had bad form and no one corrected her. They will push you from the start, so I wouldn’t recommend this class to over 50 gals unless you are already in good shape.

To sum this up, there are people out there who are over 70 doing all of these exercises. There are several clients in my studio over 70 who are doing some of these classes. So don’t let your age stop you! Do answer the questions above to determine which classes to take and how hard you should work. And do start with a qualified Personal Trainer to evaluate you before you begin.

I would love to know if you think about the questions above before exercising and what kind of exercise class you take. Let me know in the comments below.

This post contains some affiliate links for your convenience. If you purchase a product through my link, I may receive a small commission, at no extra cost to you.  I so appreciate every click-through and purchase! Every little bit helps to keep My Side of 50 up and running!

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Today’s guest blog post is by Sherry MacDonald, a personal trainer, nutrition coach and owner of Elite Physiques in Lewis Center, Ohio. We met last year at the Bloggers At Midlife Conference and discovered our mutual love of lifting weights, fitness and fashion. Today, Sherry dispels a lot of the exercise myths that those of us who grew up in the era of Jane Fonda, “feel the burn”, shiny tights and legwarmers grew up believing.

The Top 5 Crazy Exercise Myths That Women Need To Know

After being in the health and wellness business for over 20 years I still hear these exercise myths. They just won’t go away.

Let me tell you what I see. I have clients of all ages but mostly over 50. Some have never worked out and some off and on. Either way, many of them come to me in bad shape. They can’t get up and down off of the floor. They have back problems, knee and hip problems and much more. Almost always, after 2 to 3 weeks of training, they are 50 percent better. After a couple of months, they are 80 percent or more better. I see some amazing changes in my over 50’s clients. I have a client who is 68 and in better shape than some 20-year-olds. My clients over 70 train with me 2 days a week, play golf, and walk almost every day.

Everyone can do this. Join the YMCA or buy a workout DVD. Need more motivation, read Cathy’s post about Crossfit and what she learned from it.

 [bctt tweet=”Weight training can change anyone’s life – At Any Age!” username=”MySideof50″]

Exercise Myth #1 – Lifting weights will make me big and bulky

[bctt tweet=”Exercise Myth – Lifting weights will make me bulky” username=”MySideof50″]

This is the number one comment I hear. New clients come in and tell me, “I want to tone but I don’t want to get big and bulky (B&B)”. So, after telling them, if you don’t want to get B&B then look at your diet. Very few people have the genetics to build lots of muscle and it takes time, heavy lifting, good nutrition. If you want to get lean, lose weight, or change the shape of your body you HAVE TO weight train!

You can’t tone fat so if you don’t build muscle what are you going to tone? Ladies out there over 50, you know how hard it is to build muscle and keep it. The older you get the harder you have to work to keep it. We have to work harder than ever and never stop! When I am 70, I want to be able to go to the store and get 5 bags of 50-pound bird seed and put them in my car like I do now at the young age of 58.

One more thing. Don’t be afraid to go heavy.  You won’t increase lean muscle lifting 5-pound dumb bells.

Exercise Myth #2 – No pain no gain

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According to Wikipedia, the free encyclopedia, no pain no gain “is an exercise phrase that promises greater value rewards for the price of hard and even painful work”. Did you know this phrase came from Jane Fonda’s aerobic days? She also used the phrase “feel the burn”.

First of all, you should never do an exercise that causes pain.  Even if you get halfway through an exercise and you feel pain or a pull, stop. Don’t think you can work through it. Stop the exercise and pick up that muscle group again another day. Second, being sore after your workout is OK if it doesn’t interfere with your other daily activities. If you are sore for more than three days, it’s too much. As we get older it takes longer to recover so give yourself at least 3 days before you work the same muscle group. Listen to your body!

Exercise Myth #3 – Exercising using machines is better than free weights

This is a big one and a pet peeve of mine. Exercising on machines does not let you use the small stabilizing muscles and the machines dictate the way you move. As we get older we need to focus on better balance and working the stabilizers. You can do this using dumbbells and cables. If you work out in a gym, you have probably used the leg extension machine; you sit on it and extend your legs out straight. This is a good example of a machine dictating the way you move. You are fixed into place and your knees can only move one way. We all have different Q angles (the angle formed by lines representing the pull of the quadriceps muscle (upper thigh) and the axis of the patellar tendon (lower shin).  These should not be forced to go in only one direction. If you have knee pain or back problems stay far away from this machines! If you are afraid you will get hurt or you will do the exercise wrong using dumbbells then hire a trainer – even if it’s just for a couple of sessions.

Exercise Myth #4 – You have to do cardio to lose weight

[bctt tweet=”Exercise Myth – You have to do cardio to lose weight.” username=”MySideof50″]

It’s funny how things change over time. Years ago when I used to do step aerobics (remember that?) the research said that cardio was the way to weight loss. Do hour long classes and drop the weight. The longer the better. I spent 2 hours, 6 days a week in the gym. I looked good but I was only 21. Well, today that just isn’t true. The research shows otherwise. It’s true that you burn calories while doing cardio and a short time after. If you have ever looked at how many it is depressing. On the elliptical, I only burn about 152 calories for 30 minutes. That’s an apple worth of calories. Weight training rocks when it comes to burning calories! Not just when you are weight training, but 24 hours a day. The more muscle mass you have the more calories you burn. YES! I see this in one of my trainers, Jack. He is a competitive bodybuilder. When he begins dieting for a show he cuts way back on calories but as he is training harder he can eat more (healthy food) and drop body fat like crazy because his metabolic rate is increasing.

I tell my clients to do cardio to exercise your heart and lungs. Do weight training if you want your body to look better and lose weight.

Exercise Myth #5 – You can get great abs by doing 100 crunches a day

[bctt tweet=”Exercise Myth – You can get great abs by doing 100 crunches a day.” username=”MySideof50″]

Not! It’s this simple – if you want nice abs you need to build muscle. Why? Because you can’t tone fat. In order to build muscle you need to overload the muscle. This means using your legs as weights or using weights. You can check out some exercises at Elite Physiques. When using your legs or dumbbells as weight, you will only need to do 2 to 3 sets of 10 reps.

I am not a fan of crunches. They cause forward flexion (bad posture) and there is never a reason to do 100 of anything!

Here’s something for you to remember you can work your abs – everyday but in order to see them you will have to eat a clean diet.

It all comes down to being healthy, looking good and feeling good at any age. What you eat is 80 percent or more important than anything else you can do for your health. It’s really simple. Make time everyday for some kind of exercise and just eat real food!

This post contains some affiliate links for your convenience. If you purchase a product through my link, I may receive a small commission, at no extra cost to you.  I so appreciate every click-through and purchase! Every little bit helps to keep My Side of 50 up and running!

Looking for some new workout clothes? Check these out!

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5 Reasons Why It’s Better To Workout In A Group

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5 Things You’re Probably Doing During Your Workout

Today’s guest post is by my friend Sue Loncaric, the blogger behind Sizzling Towards Sixty. Her blog touches on a number of topics related to wellness in midlife women. Sue is such a positive person! She is an encourager and great example of not letting age stop her from being her best. Check out her #couchpotatotofabfit community on Facebook where she encourages and inspires midlife women on their fitness journey. Sue is a big proponent of working out in community. Her post today is: 5 Reasons Why It’s Better To Workout In A Group.

5 Reasons Why It’s Better To Workout in a Group

Keeping fit and healthy as we age can become a bit of a chore.  ‘It’s too hot, it’s too cold, I don’t have time’ – Have you used any of these excuses?  I’m sure we have all used one or two to excuse ourselves from exercising regularly – even though we know it is good for us.

Motivation is a huge factor in maintaining a regular exercise program and I’ve found the best way to get started or back on track is to workout in a group.

Each Saturday I run with a group of ladies.  We call ourselves the Saturday Sisters and we have been running together for about 5 years.  We usually plan a few fun runs during the year and work towards training for those.

Working out in a group will keep you fit, healthy and enjoying life. Here are my 5 Reasons Why It’s Better To Workout In A Group.

[bctt tweet=”Working out in a group will keep you fit, healthy and enjoying life. ” username=”MySideof50″]

Workout In A Group Reason #1 – Motivation

As I mentioned above, this is the single most important factor in starting or re-starting your exercise program.  It can be so easy to put off until tomorrow. However, if you are part of a group OR you have an exercise ‘buddy’ you are more inclined to exercise because you have made a commitment to someone else.

Workout In A Group Reason #2 – Friendship

Regularly attending a group session can lead to new friendships.  I know that I’ve made some wonderful friends through exercise – especially my Saturday Sisters.  I met these lovely ladies through my daughter and we have formed a very special bond.  We not only run together but we are there for each other.  We have laughed, cried and vented during our 1 hour run each week.

Workout In A Group Reason #3 – Mental Health

Feeling part of a group can be good for your mental health.  You have the opportunity to socialize with others and have fun.  Exercising is great to relieve stress and certainly lifts your mood.  What better way to do this than being part of a group?

Workout In A Group Reason #4 – Support

Don’t feel like going?  Not in the mood?  Struggling to keep up? Being part of a group or community will provide support to keep you going when the going gets tough.  Exercising with others enables you to encourage each other to achieve your fitness goals.

[bctt tweet=”Exercising with others enables you to encourage each other to achieve your fitness goals.” username=”MySideof50″]

Workout In A Group Reason #5 – It Is FUN!

Being part of a team, group or community can be fun.  If like me, you enjoy running, you can all train for fun runs together.  Why not train for a 5 km walk? If you are in a walking group you can arrange to go to different places for a walk and then a social event.

There are so many groups that you can join and some are for free.  If you don’t want to join a group, grab some friends and go for a walk before you have your catch up coffee.

• Walking groups

• Yoga

• Aqua Aerobics

• Cycling

• Running

• Crossfit

• Team sports

• Dancing

The secret to keeping fit is to find something you enjoy doing rather than something you have to do.

From Cathy:

I have the greatest success when I work out with others. I push myself a little harder, I’m much more consistent and it’s so much more fun.  Here are 3 groups I have worked out within the last 5 years and my thoughts on each:

Cypress Running Club

This is a HUGE running club in my area that caters to walkers and runners of all levels. I did their beginner program – the Couch to 5K program. Every Saturday, we met with our beginner group and did a walk/run together. We had mentors walk/run with us who spaced themselves out in the group so that everyone had a coach/mentor/encourager with them, so matter how fast they were. As you might imagine, we started out with more walking than running and over the 10 weeks slowly progressed to more running that walking. At the end of the 10 weeks, we all participated in a 5K.  Don’t think you can run a 5K? No worries! Many of us do a combination of walk/run. I met some great ladies through this group and NEVER felt like I was too old or too slow. It was all about doing your best and progressing on your fitness journey together. If you are in the States, you can find a running club in your area here.

Crossfit

Have you ever seen the Crossfit Games on TV? Well, that is NOT what your everyday Crossfit Workout is like. Crossfit builds strength and endurance over the long haul by focusing on the movements you need to get through life – lifting, squatting, pushing, pulling. You get a combination of weight training and cardio in every workout. It looks hard. It is challenging. But every workout is scalable meaning that you only do the amount of weight and reps you can do for your age, fitness level and ability. All movements can be modified. The best thing about Crossfit is the wonderful community of all ages working out together, encouraging each other and cheering each other on.

That being said, not all Crossfit Boxes (what they call their gyms) are created equal. If you are considering Crossfit, visit several boxes in your area. Talk AT LENGTH to the owners and coaches. It is important that they have some kind of on-ramp course where you are trained in the correct technique of all the movement before you start with a class. Observe a class. Are the modifying movements for the various levels? Are the coaches working with people individually to make sure they have the correct form? Do the coaches have any other training or experience besides the Crossfit Level 1 Training?

I consider by Box, Crossfit Silverback the Gold Standard of Crossfit Boxes. All of our coaches have several certifications and are continually learning. Safety is of the utmost importance, so you won’t see anyone lifting weights that are too heavy for them or pushing themselves beyond what they are capable of. Before you start with a class, you take 5 sessions of personal training so that you have the foundation you need. And the community is so fun.

I started Crossfit at age 52 with pretty much NO fitness background. You can read about my experience in 5 Lessons Learned As A 50+ Crossfit Competitor.

And a little about why my Crossfit Box is so fun: Fireball Balls | A No-Bake Cookie With Fireball Cinnamon Whiskey.

Find a Crossfit Box in your area here.

Orange Theory Fitness

Orange Theory Fitness is a chain with locations all across the United States. Each one-hour workout has a circuit that alternates between cardio and strength training. Participants wear a heart rate monitor that tracks how hard you are working out. Exercises alternate between a treadmill, rowing machine and the strength floor where you do a combination of exercises with bands, hand weights and your body weight. All the exercises can be modified according to your ability and fitness level. The sessions are led by trained and enthusiastic coaches. It is a highly energizing atmosphere and lots of fun. Find an Orange Theory Fitness location near you.

This post contains some affiliate links for your convenience. If you purchase a product through my link, I may receive a small commission, at no extra cost to you.  I so appreciate every click-through and purchase! Every little bit helps to keep My Side of 50 up and running!

Looking for some new workout clothes? Here are some of my favorites:

Like this post? Subscribe to My Side of 50. Get a weekly e-mail with all my blog posts PLUS special deals and bonuses for SUBSCRIBERS ONLY!

Share on Facebook or Pin it on Pinterest! Social Shares help me grow this blog! Thanks!

 

 

You Might Also Like:

The Top 5 Crazy Exercise Myths That Women Need To Know

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