Sue Loncaric is an Australian blogger and the inspiration behind Sizzling Towards 60 and Beyond. She writes about positive aging and embracing health in all areas – body, mind, spirit and in our relationships. Today, Sue brings us the first guest post in my new fitness series: Fitness Goals Over 50 | Running a Marathon.

I ran my first marathon at 55 years old.

Do you shy away from leading a fit and active lifestyle because you think you are too old?

Are you placing limitations on yourself by focusing on your age rather than your ability?

If you answered ‘yes’, then I hope that after you read my story you might be inspired and motivated to make some healthy lifestyle changes and start living life to the full.

Like many young girls, growing up I did dancing – ballet, tap, jazz and highland dancing. I then achieved my dream and opened a ballet studio at 15 years old, which I continued for about 15 years.

I was never athletic at school and tried to keep fit with aerobics back in the 80’s after I had my family.  However, like many, life took over and I just didn’t have time (my excuse) or MAKE the time to keep fit and healthy.  I would probably rate myself around 3.5 stars for health and fitness back then.

Of course, now I am 60 and over the last 10 years, my attitude toward health and fitness has certainly changed.  Having lost my Mum at 60, Dad at 66 and my brother more recently at 65, all to various forms of cancer, as I neared midlife I was very conscious that I needed to make sure I did all I could to live a healthier lifestyle.

I wish I had known when I was 30 what I know now but the important lesson I have learned is it is never too late and we can achieve anything if we stop placing limitations on ourselves.

 

Fitness Goals Over 50 – When did I catch the running bug?

Just before I turned 50, I worked with some girls who were almost young enough to be my daughters. The wonderful thing was they never thought of me as an older person. I was Sue, the individual.  They encouraged me to start running and booked me into Bootcamp, 2 mornings per week.

When I reminded them of my age and that I was old enough to be their mother, they wouldn’t accept it! I have these girls to thank for starting me on the running path, having the confidence in my ability and not accepting excuses such as ‘I’m too old’.

I then started running with some ladies I met through my daughter.  We call ourselves the Saturday Sisters and are still running together each week 8 years later.  One Saturday I told them I wanted to run a marathon before I turned 55.  I had run a half-marathon at 50 and so my next goal was the full marathon.

Once I had told them my goal, my pride would not let me back out and so I started training and preparing.  My friends trained with me for the long runs and one of them actually entered and ran the marathon with me.

At 55, I ran a full marathon. Crossing that finish line, to the cheering of my husband, daughter, and friends, I felt such a feeling of elation. I had achieved my goal in the time I wanted and although I was tired it couldn’t overshadow my excitement and happiness.

I know that running isn’t for everyone but that shouldn’t be an excuse not to include daily movement in our lives.  The key is to find something you enjoy and can have fun with, and you will be more likely to stick to it.

Need help evaluating an exercise program to see if it’s right for you? Get my Exercise Evaluation Checklist.

Fitness Goals Over 50 | 7 Tips for Achieving Your  Goals

Although I ran a marathon, you might have a different health or fitness goal. I would like to share with you 7 tips to help you achieve any fitness goal after 50. These tips are based on my marathon training but basically can be adapted to any fitness goal.  You don’t need to run a marathon to be fit and healthy!

Disclaimer: Sue Loncaric is not a physician and any information provided here is not meant to be a substitute for medical advice. Please consult your healthcare professional before embarking on any exercise plan.

Make the commitment

Nothing is achieved with a half-hearted attitude and if you set a goal you need to make the commitment.  This means putting into place a realistic training program, eating well and being mentally committed.  In some ways, you need to be selfish because so much time is required to train for a big event

Get the okay from your doctor

Before you start any new form of exercise or increased training after 50 you really need to have a full medical checkup and get the approval from your doctor.  If you haven’t been active for a while, this is vital as it is easy to pull muscles or sustain injuries. You need to build up your fitness and this takes time.

Have a support group

I could not have achieved running the marathon without my husband.  He accepted and encouraged me to achieve my goal and helped by preparing healthy meals and putting up with me getting out of bed at 4 am some mornings to fit a run in before work.  If I didn’t feel like training, he would encourage me and remind me of what I was working towards.

Read Sue’s Post:  5 Reasons It’s Better to Work Out In A Group

My Saturday Sisters were so supportive and trained with me each week.  Working out with a group of friends helps to motivate you to keep going.  This was vital as the longer runs kicked in as running 38 kms on your own can be difficult. As I had made a commitment to meet them at a certain time for a run, I would make sure I was there.

Ask for professional help from a personal trainer if you aren’t sure where to start.

Take baby steps, form the habit and achieve your goal

When you have made the commitment to your goal, it is easy to get carried away with the initial enthusiasm, only to find that soon that enthusiasm starts to wane.  Breaking the goal into baby steps allows you to achieve at a regular rate, celebrate the success and keep moving forward to the end goal.

When I first started running, I couldn’t run more than 25 meters between two lamp posts which wasn’t very far at all.  I made the goal to start by alternating walking and running.  For example, a 5 – 10-minute walk to warm up then a jog then back to walking.  I gradually increased the distance I could run.

By taking it slowly and adding distance each time I ran (or walked) I felt like I was achieving something more.  This, in turn, motivated me to keep going.  It also gave my body time to adjust and build up strength for longer walks or runs.  You might also like to read my posts on Walking Your Way to Fitness from Beginner to Advanced Levels.

Strength training and Stretching is important

Strength training is so important after we reach 50 because it strengthens our bones, improves our posture and helps reduce the chances of osteoporosis. Strength training improves core strength so I made sure that I did some gym work revolving around that.  Exercises like the plank, tummy crunches, squats and light weights all helped to improve my overall strength in addition to the running.

Yoga and stretching also helped to reduce the chance of injury and keep my body flexible and my mind calm.

 Educate yourself about what fuel your body needs

Having never run a marathon before, I researched training programs from the internet and found one that would be suitable. I needed to educate myself on what foods to eat to provide me with enough energy during the training runs and also the marathon itself.

To be totally fit you need to vary the type of exercise and watch what you eat to help your body perform at its optimum level. My husband was great and made sure I had everything I needed to keep up the energy levels.

Keeping hydrated was a top priority so getting into the habit of drinking enough water each day was vital.  It also meant giving up alcohol which dehydrates our bodies.  Save the champagne for when you have achieved your goal.

Taking a rest day or two to help the body recover is vital as is getting a good night’s sleep.  This is the time the body repairs itself so make sure you factor in days to rest and recover.

Believe in yourself – Mental strength is the key

To me, this is the most important tip of all. When we reach midlife we start to focus on the number rather than living life. We start to question our ability and our self-confidence can take a dive.  It can be daunting trying something new.

Setting a goal and working through these tips will build resilience, self-confidence, and motivation.

What is one thing you can do today to start living a healthier and happier lifestyle?

 

You might also like:

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 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.

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.

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.

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.

 Thinking of joining one of these popular exercise programs? Get my Exercise Evaluation Checklist here!

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.

(Note from Cathy, January 2019) – I have done Orange Theory for about two years and like the intensity and variety. However, the classes are large and if you are doing any of the exercises with bad form that could lead to injury, it is highly unlikely that the coaches will see it and correct you. There are just too many people. If you don’t have prior exercise experience with a trainer or someone who monitored your form, I would not start with Orange Theory).

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, January 2018) – 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.

Thinking of joining one of these popular exercise programs? Get my Exercise Evaluation Checklist here!

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.

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!

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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

[bctt tweet=”Exercise Myth – No Pain, No Gain.” username=”mysideof50″]

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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