over 50? Here are 6 workout mistakes you can’t make

There is no doubt that mistakes happen naturally in life, and hopefully they are something you can learn from. Of course, there are certain circumstances in which you should try to avoid any mistakes at all costs. That includes when you’re working out — especially as you get older. We chatted with a fitness pro who shared six workout mistakes you’re too big to make when you’re over 50.

Stephen HoltAmerican Council on Exercise Personal Trainer of the Year and America’s Baby Boomer Fitness Expert Eat This, Not That! Why it’s so important to avoid exercise mistakes is below. Keep reading to learn more about it, and next, don’t miss the best exercises for regaining balance after 60, says trainer.

You are not warming up and cooling down.

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Part of getting the right workout means focusing on more than just a simple set of exercises. It’s also important to have a solid warm-up and cool-down routine on deck. Ignoring the two can be one of the biggest workout mistakes you don’t want to make.

“Warming up and cooling down at the beginning and end of any exercise session helps reduce the risk of injury or soreness,” explains Holt, adding, “Not cooling down is especially dangerous as we get older because blood is more likely to pool in your legs and that can lead to problems with your legs.” heart and blood vessels “.

Prevent these and other potential problems by incorporating a warm-up before tackling any exercise, along with an appropriate cool-down period upon completion. Holt suggests setting aside at least five minutes to warm up and cool down.

Related: The best indoor cardio exercises to increase your endurance as you age

You ignore joint pain.

Pain can be expected after engaging in physical activity — especially if you haven’t been particularly active or trying something new. At the same time, Holt says joint pain can be a telltale sign of injury or arthritis.

“Exercise though arthritis can prolong or even exacerbate pain,” explains Holt. This is why you need to be extra careful if your joints are causing any problems. Holt recommends seeking advice from a healthcare professional or a certified advanced personal trainer before starting a workout if you’re dealing with any joint issues.

You are ignoring smaller muscles.

According to Holt, the general issues that arise during exercise usually relate to larger “mirror muscles,” which can be noticed when you look in the mirror. However, he also says that the muscles that typically weaken with age are the muscles you may not be paying the most attention to. “Ignoring the small, stabilizing muscles can lead to injury,” explains Holt.

In order to target these small but incredibly important muscles that deserve some TLC, Holt suggests, “look online for more therapy-based versus fitness-based exercises that work muscles like the gluteus medius (the hip muscle involved in preventing falls) , the rotator cuff mid-back muscles (rhombic, lower and middle trapezius), and the transverse abdominis (the innermost abdominal muscles).”

Related: Over 50? This strength training will make your body look younger

You are overdoing it.

A big man who exercises excessively, showing workout mistakes that you're too old to make after age 50
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While there’s a chance your fitness goals won’t change when you reach 50, the same cannot be said of your physical capabilities. Over the years, you will need to adjust to your limits. This includes addressing the type and amount of activity that is within your limits and making sure you don’t overdo it. You also need to make sure that you get enough rest between workouts.

“Typically, recovery after exercise is less as we get older,” says Holt. “Trying to follow the same type of routine you did in your youth can lead to unnecessary soreness, delayed progression, and even injury. Listen to your body, and progress at your own pace no matter what that public social media workout tells you.” Furthermore, he suggests that you should not compare your current self to your younger self.

You don’t stretch (when needed).

According to Holt, as you get older, certain muscles—aka the “strengthening” muscles—get tighter. This is why your calves, quadriceps, and glutes may feel tighter than they did before. Failure to stretch these muscles can lead to muscle imbalances. For example, the muscles on one side of a joint can contract and contract, while the muscles opposite weaken and lengthen.

“Stretching after exercise is a great way to cool down (see above), may help reduce muscle soreness, and help you feel better overall because short, chronic muscles are under undue tension all the time. However, don’t waste your time stretching a muscle that isn’t actually tight. Holt explains.

You ignore balance exercises.

The last of these exercise mistakes has to do with skipping balance training. When you plan your workouts, you may aim to perform exercises that help you stay strong or improve your range of motion. Holt says there’s more to consider.

“Many exercisers over the age of 50 stick to simple machines or exercises that don’t challenge their balance and coordination at all,” he explains, adding, “Incorporating some degree of balance training can help prevent falls by strengthening the muscles that are often It gets ignored. You don’t. You must look like you’re rehearsing for the circus.” Alternatively, completing exercises such as deadlifts or single-leg Romanian lunges can be incredibly productive.

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