Fitness After 50: The Gym Goes Gray
7 Ways to Ensure Success
To help put you on the path to a fit and healthy future, Bryant and Catalini
offer the following guidelines to help ensure your midlife workout plan is a
1. Ask questions, particularly if you have health concerns: Can you
accommodate my bad back, do you have instructors with a background in cardio
exercise, is your pool heated and to what temperature? Anything that affects
your condition should be addressed well before you sign on the dotted line.
Also make certain that the instructors have experience coaching regular folks
(not athletes) over 50.
2. Make sure your trainer, club manager, or fitness instructor takes a
medical history as well as a family history before planning your workout
program. This should include a Physical Activity Readiness Questionnaire or
PAR-Q test to determine your physical age, which may not be the same as
your chronological one. Workouts should be based on your physical age.
3. Tell your fitness instructors about any health conditions (for example,
asthma or heart disease) or risk factors (if you smoke, if you get easily
winded, if your have joint problems), and let them know about all medications
you're taking. Some can cause fatigue, muscles aches, or other issues that
could be confused with workout issues.
4. Be clear about your fitness goals and convey them to your instructor or
health club manager. Do you want to lose weight, get more energy, relieve pain,
strengthen joints? Tell them -- and make sure gym has the ability to help you
meet that goal.
5. Don't try to compete with younger members, or with the memory of your
former self. Experts say the worst thing you can do is to focus on your years
as a high school quarterback and try to match what you could do decades
earlier. Set new, age-adjusted goals and compete with yourself only in the here
6. Get a check-up before joining any gym or starting an exercise program, no
matter how great you feel. Inform your doctor of your fitness plans and discuss
any concerns or limitations together. Check in with your doctor anytime you
experience significant discomfort while working out, including shortness of
breath, chest pains, headaches, dizziness, or muscle aches that don't subside
after a day or two of rest.
7. Listen to your body, not your trainer. While it's OK to push hard and
long you're young, consistency is a better goal after 50. If your body is
saying take it slower, then take it slower. Period.