How To Get Back In Shape over 50…If you are out of shape and want a proven workout plan that will get you back on track, follow this four-part workout program below.
Two Cardio Workouts:
1 – Short hard interval workout (12 minutes/twice per week)
Pick any cardio piece of equipment you like. Start with one minute as a warm-up then increase the intensity to about 80% of your max heart rate for the next five minutes. Then do 30 seconds at about 90% effort and 30 seconds easy. Repeat that interval sequence 5 times for a total of five minutes. Cool-down with one-minute easy.
2 – Long easy cardio workout (45 minutes/twice per week/use Max Aerobic Formula)
Take a 45 minute or longer easy walk.
1 – Full body resistance workout (30 minutes/twice per week on non-consecutive days)
Warm-up with a five-minute dynamic movement drill.
One hard work set of all exercises below:
Squat (15 – 20 reps)
Lunge (12 -15 reps)
Calf Raise (20 reps)
Benchpress (12 -15 reps) or Pushups (as many as possible)
Lat-Pulldown (12 -15 reps) or Pull-ups (as many as possible)
Shoulder Press (12 -15 reps)
Triceps Extensions (12 -15 reps)
Biceps Curl (12 -15 reps)
Front Planks (30 – 60 seconds)
Side Planks (20 – 30 seconds)
Cool-down with five minutes of full-body mobility movement
1 – 5 to 7 minutes (as a warm-up before resistance workout)
1 – 5 to 7 minutes (as a cool-down after every workout)
Target Heart Rate Formula:
220 – age = Max heart rate
Max Aerobic Formula:
180 – age = Max aerobic heart rate
Make sure and get my free “Forever 27” workout plan!
This is the strategy I teach my personal training clients to have a 20-something body, regardless of their age.
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