Rest More and Exercise Less To Lose Weight After 50

When you first begin an exercise program the focus is all about frequency. You think about how often and how long you will exercise. A fitness instructor may suggest aerobic activities and strength training.

If you're using exercise to lose weight you may combine dietary changes with your exercise routine. You think about what you will eat and what you won't eat. You might see a dietitian about how to plan your meals.

The missing link in your plan is rest. Without adequate rest and recovery your body can't make the optimal changes in order for weight loss or energy gains. This subject might come up when you talk with a personal trainer. You're told not to strength train two days in a row. You learn to start slow.

If you've been to this rodeo before, there's a chance you just start in on your own. You know the rules and you just want to see progress now. Below are four things to check off your list of weight loss or fitness success after 50. If you begin with the big picture in mind you'll feel better every day all week. Sticking with it is the biggest key to getting more energy and losing a few pounds.
In Training Recovery. This refers to the time between sets of exercise. It can be either aerobic or resistance training activity. If you're just beginning, or beginning again, you need more rest between sets. Your work intervals should be less than your recovery time. Over weeks and months the rest and work ratio can balance. Once you have a good fitness base you can challenge yourself with less rest time.

Training Day Recovery. This can refer to days when you're forced to split your exercise time. Say you have a busy day and you do cardio exercise in the morning and weights at night. You need to be sure that you're feeling recovered for the evening exercise. What you do between matters. If you're highly stressed and busy at work it might be best to do just cardio or weights. It's not a matter of can you do it, but whether it's optimal for your fitness to wear yourself down.

Training Week Recovery. Think of yourself as an after 50 athlete. Zumba may be your sport. It doesn't matter. Athletes train with a plan. They carefully balance hard days, moderate days and easy days. They take at least one day a week completely off. For older adults some studies suggest two days off between strength training gets best results. Experiment with your personal best plan.

Training Cycle Recovery. If you've trained for a longer distance event you are familiar with this concept. In case you're not, this is looking at months at a time. You might look at your fitness like a business and assess it a quarter at a time. Each week in a month you might slowly increase the work and rest a bit more every fourth week. Each of the months progressively increases intensity or time. The fourth month though might be much lighter in order to maintain at your new level of fitness before resuming a challenge.

Each of these recovery parts will help you feel much better while you train. They each increase the gains we can make.. You'll keep inflammation and breakdown to a minimum. Each of those will enhance your energy, fitness and weight loss success. Comparatively, active older adults can make similar progress to younger. It may take a little more rest to do that


America's Boomer Fitness Expert Debra Atkinson, MS, CSCS is founder of Voice for Fitness. As a wellness coach and personal trainer she provides articles, videos and up-to-date research in practical tips for exercise and nutrition that will change the way we age. Learn more at https://www.voiceforfitness.com/activeagingsecrets/ or find tips for being fifty going on sexy at https://www.voiceforfitness.com/foreverfitandfab

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