The do’s and don’ts of physical exercise in adulthood, according to a 64-year-old trainer

The passage of time should not be an excuse to move less. On the contrary, increasing life expectancy makes it a priority Doing physical exercise.

After the age of thirty, the body loses between 3 to 8% of its energy. Muscle mass Every decade, and even more so after the age of sixty. In addition, bone mineral density also begins to decline in middle age, putting people at risk for fractures and osteoporosis.

Hence, the benefits of training go beyond aesthetics, and are reflected in… Bone health And in Metabolism in general. Above all, after middle age, when the body of both men and women undergoes changes typical of hormonal decline.

In this sense, Liz Fichtner, a 64-year-old taekwondo competitor, competitive bodybuilder and fitness trainer, highlighted that although her relationship with exercise has changed over time, her routine currently includes walking, weightlifting, dancing, and doing yoga. Or do exercises. A variety of activities that will help you maintain your fitness and mobility in the future.

“It is no longer necessary to prove anything to anyone,” the coach said. Okay + good-. Today my routine focuses on I feel good With who I am.” After admitting that her exercise routine takes her limits into account, she emphasized that she is being honest with herself and where she “feels happiest at this stage of life.”

For Fichtner, no specific movement or goal should be universally prohibited to someone simply because they are of a certain age. “There are amazing people who are still doing very high plyometric jumps at this age,” he noted.

But he acknowledged that “the reality of aging means that.” Joints are more sensitiveThere is a trend towards a Decreased muscle mass And Bone densityBiological factors that contribute to balance (such as vision and the vestibular system) begin to decline.

For all this, when exercising over the age of 60, in his opinion, “you have to proceed with a little more caution and care than in previous decades.”

Primarily, Fichtner believes that goals should be more individually designed to strengthen weak points, avoid irritating any injuries, and help strengthen the body rather than destroy it. “The beauty that comes with age is that we know what is right,” he said. We know what feels good in the body. You just have to pay more attention to it.”

1- Focus on one fitness style

As a former competitive bodybuilder and taekwondo athlete, Fichtner is accustomed to training extensively in both modalities. However, these days, he sees training as a more holistic endeavor to keep his body healthy. This means that you do a variety of activities that provide different benefits.

“Especially as you grow older, it is necessary to think holistically,” the woman stressed, emphasizing that she practices strength training to maintain muscle and bone density, yoga to help with movement, balance and mental health, and cardio exercises to maintain your metabolism. Caught.

2- Suddenly increase the frequency or intensity of exercise

Doing something difficult like lifting heavy weights should not be off limits for seniors. But making sure you’re in good shape is essential when trying any new type of exercise.

“Start light, really focusing on the shape and how your body feels, and then progress as much as you can,” Fichtner recommended. He expands: “If you start conservatively, you will be able to continue your improvements and avoid injuries. At our age, we still want to feel better.”

3- Lack of concentration during training

As we grow older, it becomes extremely essential to keep the mind focused while exercising to avoid injury. For example, Fichtner explained that a good practice she has adopted is to make sure while walking that you use the correct muscles and avoid falling.

Mindfulness plays a special role when someone is working on their balance skills. “It requires not only concentration to stay upright when, for example, you are balancing on one leg. Developing the muscles that maintain balance and paying attention to the position of the body in space (during any activity) is crucial,” the coach noted.

“Especially as I get older, it’s one of the things where I like to record my progress and feel really good about my balance and my balancing act,” he said.

4- Compare yourself with others (and with your past self)

“Fitness at 60 is about meeting yourself where you are at that moment,” Fichtner admitted. In that sense, for her, “it means not trying to do an activity just because someone else at the gym is doing it or because it was something you could do yourself last year, or last month, or last week.”

“What I no longer do is let my pride in,” the woman said. I love the saying, “Comparison steals happiness,” so don’t compare yourself to who you are. And you shouldn’t compare yourself to someone your same age who seems to be “better.” There is simply no need to compare.” Instead, the expert recommended “valuing achievements, determination and strength,” and that age should “never be a barrier.”