Once you reach age 50, your days of competing in athletics at a peak level are over. However, that doesn't mean you can't compete well, get in good shape and enjoy life to the fullest. The key to a good workout program is combining strength training with endurance and excellent nutrition.
Difficulty: Moderately Challenging
Get a full checkup from your physician. There's no reason to limit your activities as long as you are healthy. You may feel fine, but the best way to start an exercise program with confidence and enthusiasm is to know that you are fully capable of running and lifting weights.
Start a running program to develop your cardiovascular fitness. Running two to three miles three times a week will help you get in great shape by burning calories and fat. It also will build up your heart, chest and legs and help you feel better. You may need a four- to eight-week period to work up to this regimen.
Sit on an exercise ball and do sit-ups to strengthen your core muscles. Find your balance point on the ball and lean back until your head is closer to the floor than your midsection. Raise your head 18 to 24 inches and then return it to the original position. Do this 20 to 25 times, take a one-minute break and then repeat the set.
Work out your upper body with the bench press. Do this with a spotter. Lay down on an exercise bench, put a 100-pound barbell in your hands and rest it on your chest. Push the barbell up and lock your elbows once you have completely lifted it. Return the weight to its original position. Do this 10 to 15 times and take a one-minute break before repeating the set.
Curl dumbbells while sitting on an exercise ball to build strength in your hands, forearms and shoulders, as well as the core muscles in the midsection and back. Sit on the ball and find your balance point. Take 15-pound dumbbells in each hand and curl them alternately to your shoulder. Do 10 curls with each arm, take a 30-second break and then repeat the set.
Tips & Warnings
Eat as much chicken and fish as you can as a replacement for fatty red meats.