Skip to main content

Over 50? These Fitness Tricks Will Add Years to Your Life, Trainer Says

There are some inevitable truths we all need to accept about growing older. As in, our metabolisms will begin to slow down and our production of hormones, like testosterone, starts to decrease. We'll likely also lose muscle mass, strength, power, mobility, and flexibility. While admittedly depressing, these are also the exact reasons why it's imperative for us to stay as fit and active as we possibly can.

In order to fight off aging and add years to your lifespan, you have to build and maintain muscle and power at all costs. The best way to do that is through strength training, and more specifically, focusing on the six basic movements: squat, hinge, push, pull, carry, and lunge.

However, there are other techniques that can help fight the effects of aging beyond just besides lifting weights. I also recommend to my clients that they incorporate both plyometrics and anaerobic sprints into their workout routines. Plyometrics are exercises that use speed and force to build muscle, while anaerobic sprints consist of quick and short sessions in which you go all out, giving your max effort. This will help you build and maintain your type II fast-twitch muscle fibers (which support quick, powerful movements) and your anaerobic glycolytic endurance (aka the process of cells breaking down glucose for energy in the absence of oxygen).

In other words, adding plyometrics and anaerobic sprints into your exercise routine can help your body improve the very things it may lose as you age: muscle mass, strength, power, mobility, and flexibility.

What follows are two examples of plyometric exercises and two anaerobic sprints that you can work into your own fitness program if you're over the age of 50 (or, at any point in life) once you've consulted with your doctor. You can use the plyometric movement as a warm-up before your usual weightlifting routine, and the anaerobic sprints can be performed as a finisher to your strength-training workout or on a separate day.

For more, check out these 60-Second Workouts That Can Also Add Years to Your Life.


Plyometrics: Bench Plyo Push-Up

bench plyometric pushups

To perform this exercise, stand a few steps away from a bench, then lower yourself so that your hands are resting on the bench and your body is forming a straight line from head to toe. Lower your body down toward the bench by bending your elbows so that your chest touches the pad (like a push-up), then explode back up to standing as hard as you can so that your hands leave the bench. Land softly with your hands on the bench, then perform another rep. Do 8 reps three times through.

Related: Sign up for our newsletter for the latest health and fitness news!


Squat Jumps

squat jumps

Stand with your feet about hip-width apart. Keeping your core tight, quickly swing your arms back as you lower your hips down into a squat position, then immediately reverse the position by swinging your arms forward as you jump up as high as you can. Land soft in a half-squat position before jumping again. Do 10 reps three times through.

Related: 5 Major Secrets to Getting a Lean Body for Good, Experts Say


Anaerobic Sprints: Sled Push

sled push workout

If you have access to a sled at your gym, start by loading it with a light weight (one 45-lb weight if there's only one slot or two 25-lb weights if there are two). If you're new to the exercise, grip the sled high on the handles with your arms extended. Push the sled 20-40 yards one way, then back, with your body at a 45-degree angle to the bars at all times. Keep your eyes on the ground as you push. Rest 2-5 minutes before performing another set, aiming for 3 to 5 sets of 20-40 yards each.

Related: Secret Effects of Lifting Weights Just Once Per Week, Science Says.


Bike Sprints

bike sprints

Hop on your favorite exercise bike (stationary, recumbent, or air) and set a timer for 30 minutes. Alternate between sprinting hard at your max capacity for 20-30 seconds and then cruising at a steady pace for one minute. Perform as many of these intervals as you can within 30 minutes.

And there you have it, two plyometrics exercises and two anaerobic sprints that you can add to your workout routine (with your doctor's permission) in order to boost your longevity now—and well beyond the age of 50.

For more, check out 3 Major Secrets to Living to 99, According to Betty White.

The post Over 50? These Fitness Tricks Will Add Years to Your Life, Trainer Says appeared first on Eat This Not That.

Eat This Not That

Popular posts from this blog

These 5 Grocery Items Are Cheaper Than Ever Right Now

The grocery industry has been facing major disruptions. The combined effects of the pandemic, climate change, and economic uncertainty over the past couple of years have culminated in a series of supply chain breakdowns. For the consumer, this means supply shortages , shipping delays , and temporary store closures are becoming more commonplace – and all of the added production cost to suppliers is driving up food prices . The U.S. Bureau of Labor Statistics' Consumer Price Index report for January 2022 was released on Feb. 9, and it tells the story of cost trends for every spending category over the past year. Now the numbers are in, and since January 2021, "food at home" spending has increased 7.4%. Consumers should use this number as a benchmark, Phil Lempert, the consumer behavior analyst and founder behind Supermarket Guru , told Eat This, Not That! "Anything that's substantially less [than the 7.4% increase] is a deal," said Lempert. "When you

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw

Reentry Anxiety Is Real - Why You May Experience It as Stay-at-Home Measures Ease

When the coronavirus stay-at-home orders began in March, most people's lives changed in immeasurable ways. At the time, we were bombarded with (admittedly, very helpful) advice on how to cope with anxiety , should we experience it during this time of social distancing and sheltering in place. But with restrictions slowly starting to ease in many parts of the world, there are many people who have seen an increase in anxiety all over again, this time about leaving their homes and reentering society. Posts about people's growing anxiety have been popping up around social media for the past couple of weeks, and it's given rise to the term "reentry anxiety." We wanted to find out exactly what reentry anxiety is, whether it's normal to be experiencing trepidation about leaving your stay-at-home orders, and how to cope if you are feeling anxious. What Is Reentry Anxiety? The short answer is that "post-lockdown anxiety is real," said Dr. Balu Pitchiah ,