Exercises for Weightlifters Over 50

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Certain exercises are naturally great for weightlifters over the age of 50. Learn about exercises for weightlifters over 50 with help from a certified fitness professional in this free video clip.

Part of the Video Series: Exercise & Fitness Tips
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Video Transcript

Hi, I'm Jill Brown and I'm coming to you from L.A. Dance Fit. I've been a fitness trainer and instructor for over 18 years. Today, I'm going to discuss some of the best exercises to do if you are a weightlifter over the age of 50. As we get older we start to lose muscle every year. So about from the age of 20 or 25 on depending on how active you are we're actually losing muscle mass. But fear not because our body always has the ability to increase it's muscle mass till the day we day. Now after the age of 50 our joints are a little more susceptible to injury especially overuse injury if you've been doing the same exercises over and over. So I recommend for people who are over 50 years old to make sure that they cross train and use all of their major muscles. And not just stick to the two or three that you like. The exercises you should perform two to three times a week are squats, bicep curls, tricep extensions, shoulder raises or lateral flies. Something for your abdominal like crunches or planks. Something for your low back like spinal extensions. And of course exercises that strengthen the core. So now I'm going to demonstrate a few of these exercises. Here's how to perform a bicep curl. You can use dumbbells. You can use a bar or you can use a machine at your gym. Now I'm going to demonstrate the tricep extension. You can use the same thing. You can use dumbbells, cables, the machine at your gym, or a bar. Now I'm going to demonstrate the squat. Squats are really important exercise as we age because this is an activity of daily living. Imagine gardening or picking something up off the floor. You drop something that you have to lift that's heavy. Or you just are getting in and out of your car or in and out of your couch. So the squat is one of the first exercises I recommend for people over 50. Abdominal crunches to keep the trunk strong. Spine extensions because we tend to get a lot of weakness in our lower backs. So I definitely recommend the spine extension. You can do it over a ball or you can do it just lying on your mat. And planks, we always want to maintain a strong and stable core. So a plank exercise is one of the best for maintaining the integrity of our core muscles. And those are some of the best exercises to do for weightlifters over 50. I'm Jill Brown and I'm talking today from L.A. Dance Fit.


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