Fitness Over 50

by Denise Austin
I'm not hiding the fact that I've already turned the big five-o — in fact, I want to tell the world just to prove that you can keep fit and healthy at any age! However, there are realities about exercising at this age that everyone has to face. If you're over the age of 50, your risk of an exercise-related injury is increased, especially when it comes to muscle strains in the neck, back, shoulder, knee, and ankle. These are the areas most susceptible to injury, say health experts from Barnes-Jewish St. Peter's Hospital.

But that doesn't mean you should stop exercising! In fact, consistently working these muscles correctly will help them stay strong. Just be sure to:

• Warm up. Spend at least 10 minutes preparing your muscles for a workout.
• Switch it up. Alternate your activities instead of doing the same workout over and over. You'll exercise all of your muscles rather than overworking the same ones.
• Start strength training. To first build your muscle strength, start with machines instead of free weights. Don't be afraid to ask for a demonstration before using new equipment.
• Cool down. Be sure to slowly lower your heart rate with a cool-down and stretching session after each workout.
• Get your doctor's orders. Check with your doctor before starting a fitness program to be sure you're choosing the right intensity and activity for your fitness level.

Training materials by Denise Austin

Shape Up That Walking Workout!

by Denise Austin

Sick of padding along on a treadmill? You're not alone! Boredom often jeopardizes our get-fit plans! So shake things up with advice from Fit Forever! members and make your walking workout less of a bore:

• Change locations. Instead of walking on a treadmill, try a trail or track near your home. If it's too cold, why not walk a few laps around the mall or shopping center?
• Turn on the tube. Those 30 minutes pass a lot faster if you've got something else to watch besides the timer on the treadmill. Tune in to your favorite program while you walk and you'll be done before you know it.
• Mix it up. Start with 5 minutes of stretching, then climb up and down stairs for five more, jump on the treadmill for 10, jump rope for another five, walk for ten, then cool down with five more minutes of stretching. The change will do you good!
• Sweat to some tunes. Think about what type of music makes your heart race, then pop it in and get walking! You'll get so into the tunes that your workout will fly by!

Training materials by Denise Austin

Benefits of HIIT High Intensity Interval Training

A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!

The Reason HIIT Is So Successful Is This:

1. When you work at a high intensity, you burn more total calories per pound of body weight.
2. High Intensity workouts such as weight training and HIIT boost growth hormone levels.
3. Elevates the body's metabolism throughout the entire day!

Read more at TeenBodyBuilding.com