According to the new guidelines of the World Organization of
"Until recently, a kind of increasingly smooth training was applied as we were celebrating years (more even in the case of women). It was conceived to the elders as more fragile people and, preferably, the maintenance objectives were focused on , the work of articular mobility, coordination and balance, "says Alejandro Mazón Tobajas. However, the current trend advocates" muscle strength work as one of the main guarantors of our health, regardless of the age we have " .
Health (WHO), published in November 2020, adults between 18 and 64 years of age should perform moderate aerobic physical activities during, at least 150 to 300 minutes (or intense during, at least 75 to 150 minutes) along week. That and, two or more days a week, carry out moderate or more intense routines to enhance all muscle groups.
So far, the minimums advised by WHO to enjoy healthy lifestyle but, what do we have to do, according to our age, to promote our physical form? Alejandro Mazón Tobas, Bachelor's Cayd (Collegiate No. 549002) and Director of the Institute of Therapeutic Exercise (IET), it clarifies it.
"Our body remains at almost optimal levels to yield and recover more quickly until intense workouts, full of energy and with joints that have not begun to resent, it is an ideal time for them to do not perform a physical activity with Regularity begin to do so and achieve structural and metabolic adaptations that, as if the best pension plan were dealing, will report great benefits. "
The secret, according to Mazón Tobajas, lies in carrying out "activities that allow us to adhere to sports practice, successful experiences in which we enjoy." In this way, we will generate "a positive relationship with the physical exercise that links us to an active lifestyle forever."
They say that "the one who had, retained 'and, if that is our case and we did the duties of strength during our youth, the good news is that, although we have parked our routines for some time," We will recover faster the form due to The "muscle memory".
Running, Playing, Bicycle Riding or Hiits (with Sensatez) is very good, but it must be "devoted to the maintenance of joint mobility and compensate for the fragilities that appear in critical areas due to postural problems," says Mazón Toojes. To do this, it is essential to "detect what are the fragile points to strengthen them with specific routines and introduce mobility exercises and postural control in heating."
The 50 is a decade in which, speaking in terms of training, less can be more. "You have to focus on the profitability of training, avoiding potentially injurious exercises and prioritizing strength routines to reduce muscle mass loss."
Although, to be realistic, we must be clear that "our nervous system, tendons and ligaments will need more time to recover from a hard session and we will also notice the negative effects of sedentary periods".
At this stage, it also due to hormonal changes, it is "easier to take some kilo and, if we take into account that we will not be able to support the intensity of training of the previous years, it is effective to combine gym sessions with a physical activity Soft, how to walk ".
The aging process and performance loss is evident, especially if it has not been trained, but "with an adequate program, spectacular results can be achieved."
It is the ideal time to enter more faith than ever "in functional training, since in this stage of life we need more than ever to focus on the usefulness and transfer of real-life training." The concept is simple: "The useful is not how much kilos we can lift on a machine, but the ability we have to use that strength in everyday situations. It is important to focus on strengthening the trunk to improve our balance and stability."
In most cases, "it is not necessary to do too sophisticated exercises to help us carry out everyday actions (loading the shopping bags, climbing stairs or catching the grandchildren) with energy and solvency," he concludes.Updated Date: 19 August 2021, 20:00