Embrace Your Strength: A Comprehensive Fitness Plan for Women Over 50

As women over 50, our bodies, minds and spirits undergo significant changes that can impact our overall health, energy levels and overall well-being. But this phase of life also offers us a unique opportunity to embrace new habits that can lead to improved health, strength and vitality. Are you ready to join me and revitalize your body and achieve your weight loss goals? In this blog we’re going to break it down to help you start seeing and feeling results.

The Power of Cardiovascular Exercise

When it comes to cardiovascular exercise, I categorize it into three essential types: Movement, Zone 2 Cardio, and High-Intensity Interval Training (HIIT). Each plays a vital role in enhancing your fitness and overall health, especially as you navigate this stage of life.

1. Movement: Your Daily Dose of Medicine

Movement is more than just a workout; it’s a daily necessity. Aim to incorporate 5-10 minutes of movement for every hour or two of sitting. Here’s how to fit more movement into your day:

- Post-Meal Walks: A brisk 10-minute walk after meals stabilizes blood sugar levels and aids digestion.

- Errand Walks: Combine errands with physical activity by walking to nearby stores.

- House Cleaning: Set a timer for 15-20 minutes and clean your house to your favorite music.

- Air Squats: Do 10-30 air squats to break up long periods of sitting.

- Join a Team: Engage in recreational activities like bowling or pickleball to add movement and social interaction.

2. Zone 2 Cardio: The Heart of Your Fitness Routine

Most of your cardio workouts should fall into the Zone 2 category, which means aiming for a minimum of 150 minutes of moderate exercise each week. Zone 2 is exercising at 60-70% of your maximum heart rate—think of it as a brisk walk that allows you to chat but still makes you breathe a bit harder.

Calculating Your Heart Rate:

Karvonen Heart Rate Formula using Zone 2 intensity:

Step 1: Know your age and resting heart rate. 

(in this example, you’re 50 years old and have a resting heart rate of 60 BPM)

Step 2: Take 220 minus your age. 

(example: You are 50 years old, so 220-50=170 BPM)

Step 3: Take 170 BPM from the calculation in step 2 and subtract your resting heart rate. (example: 170 - 60 BPM resting heart rate = 110 BPM). You now use this number to calculate 2 more numbers in step 4 below.

Step 4: You need to calculate 2 numbers here based on the number you got from step 3. 

First, multiply 110 BPM by your lower intensity percentage for Zone 2 of training intensity, which is 60 percent:

110 BPM x 0.60 = 66 BPM. 

Then calculate your upper heart rate figure for the upper limit of Zone 2, which is 70% intensity:

110 BPM x 0.70 = 77 BPM

Last step: Take the lower and upper numbers from step 4 and add back your resting heart rate again.

The lower Zone 2 heart rate is:

66 BPM + 60 resting BPM = 126 BPM for 60% intensity, 

The upper Zone 2 heart rate is:

77 BPM + 60 rating BPM = 137 BPM for 70% intensity.

Your Zone 2 Heart Rate range would be 126 to 137 BPM!

You can use this formula to find 85-90% heart rate to use for your HIIT workouts as well.

Aim for five 30–40-minute sessions of Zone 2 cardio weekly, using activities like brisk walking, cycling, dancing or swimming.

3. High-Intensity Interval Training (HIIT): Efficient and Effective

HIIT involves short bursts of intense exercise followed by recovery periods. This method is effective in delivering quality workouts in less time. For women navigating menopause and beyond, it’s crucial to approach HIIT with care. Incorporate HIIT into your routine once or twice a week to build strength and endurance, improve body composition, enhance insulin sensitivity, stimulate production of human growth hormone, increase mitochondrial function and more.

Sample HIIT Workout:

- Warm up for 5 minutes.

- Go all out for 20-30 seconds (sprinting, jumping jacks, etc.).

- Recover all the way down to Zone 2 (this can take anywhere from 30 seconds to 3-4 minutes)

- Repeat for 15-20 minutes, then cool down for at least 5 minutes.

The Importance of Strength Training

Strength training is vital for women over 50, as it helps combat muscle loss, increase bone density, and improve overall health. You don’t need to spend hours at the gym. Two 30-minute sessions a week can yield significant benefits.

Why Strength Training?

- Build Muscle Mass: As we age, we naturally lose muscle mass. Consistent strength training can help reverse this trend, combatting sarcopenia (accelerated muscle loss).

- Increase Bone Density: While exercise alone may not reverse osteoporosis, it can slow its progression and improve balance and mobility.

- Decrease Risk for Type 2 Diabetes: Building muscle mass helps manage blood sugar levels, benefiting those with Type 2 Diabetes.

- Heart Health: Consistent strength training lowers blood pressure and improves circulation.

- Improve Body Composition: Building muscle enhances your overall body composition, helping you lose fat and gain muscle.

-” Muscle is the organ of longevity.” -Dr. Gabriel Lyon Author of the book Forever Strong

As we age, the more muscle we have, the more resilient we are. Research indicates that the more muscle we have as we age the higher our immune health and the ability to recover from illness.

How to Build Muscle for Women Over 50

Keep it Simple: You don’t need fancy equipment. Start with bodyweight exercises and consider investing in a few dumbbells or resistance bands. Focus on pushing and pulling exercises, along with lower body movements like squats and hip bridges.

How Does it Feel? Pay attention to how exercises feel and focus on proper form before adding more weight. Working with a qualified trainer can help ensure you’re using the correct technique, reducing the risk of injury.

How Much is Enough?  Aim for 2 strength training sessions each week, with rest days in between. Start with 2 sets of 8-15 repetitions, working up to 3 sets as you progress. Then push yourself further. As you increase weight, repetitions will decrease, and sets will increase. The ultimate goal is 4-5 sets with fatigue at 5-8 repetitions.

A Holistic Approach to Building Muscle

Muscle is not built during the exercise process; it’s during the rest and recovery phase, along with adequate protein, hydration, and rest, that muscle fibers rebuild. Aim for 20-30 grams of protein at each meal and ensure you’re consuming a balanced diet rich in whole foods.

The Importance of Neuromuscular Stability

Before building strength, it's crucial to establish neuromuscular stability. Programs like MELT and MELT NeuroStrength can help you achieve this from the very beginning. Dehydrated fascia can pull joints out of alignment, causing compensation and compression. By rehydrating tissue and enhancing neuromuscular pathways, you create strength on a solid foundation. This holistic approach is a key component of the 6 Pillars of Wellness, my signature coaching. Book your complimentary consultation to learn more and how this approach can specifically help you.

Take Action: Transform Your Health Today!

Building muscle is essential for aging well and maintaining health and independence. It’s never too late to start. If you’re ready to cultivate a mind and body transformation, I invite you to book your complimentary coaching call with me