DIAL IT UP
At 50, you may feel your active days are behind you, but telling yourself you're over the hill may hurt you more than the activities you're avoiding. Leisurely pursuits have their place, but there's no substitute for the intensity of intervals, strength training and plyometrics.
When you reduce the intensity of your workout, athletic performance declines, cardiovascular fitness is reduced and bone density suffers, especially in women. In short, when you stop pushing yourself, you become less fit and less healthy.
When people in their 50s include high-intensity intervals, their cardio health remains high. With the right stimuli, bone density improves as well. Research has shown that even women with very low bone density can tolerate the high loading required to increase bone mineral density as long as it was introduced gradually and with good technique.
One major change many exercisers experience is a need for more recovery time between rigorous workouts. A college athlete might be able to handle five sessions of hard sprints a week, whereas someone in their 50s might be able to handle only one such workout a week.
In your 50s, it's all about maintaining the intensity of your workouts. In addition, pay attention to clues like soreness and fatigue to choose the right number of recovery days in your workout week.
Stay Active (in your 50s), Keep Moving and
Enjoy Your Food