June 25

CrossFit After 50 Made Easy for YOU

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The initial purpose of CrossFit is to simulate activities that are stressful and high risk for injury in a physically demanding lifestyle or occupation; however, we will all learn that essential functions will become just as stressful as we age. Most 50+ individuals want a program that is not too rigid or stressful on their bodies; however, there is still that population that wants the stresses of CrossFit (particularly ex-athletes) until the body tells them that it is time to change their routine or quit doing CrossFit altogether. It is a personal choice, but with or without CrossFit, it is better to work smarter to prevent the severe risks of injury associated with CrossFit.

Combining the words ``CrossFit" and "easy" in the same sentence, knowing the dangers of CrossFit appears unattractive to someone 50+ and looking to maintain physical fitness while safely re-establishing a healthy lifestyle. Still, ex-athletes are typically better at knowing their physical limits, listening to their body, and have grown to appreciate the importance of rest to avoid the risk of injury. Ultimately, Senior CrossFitters have the training experience to teach you how you can incorporate CrossFit into your lifestyle after 50 if you so choose.

Level of experience is the key to selecting routines that are safe and will address your health concerns. Still, at this age, most 50+ may be most comfortable with exercises that involve resistance that is less than their body weight and does not require their feet to leave the floor. In addition, pre-workout routines become more telling in your ability to complete your workout as you age.

Before You Begin Your Workout

Stretch!

Stretching not only increases flexibility in your muscles but reduces strain or cramping as you conduct movements to warm up the joints. Warming up and stretching will better prepare you to get through your workout while reducing the risk of injury.

Learn to Do the Workouts

Different workouts will address the specific concerns you may have with your physical capabilities. After learning to do them safely and correctly, finding a workout partner with similar capabilities may encourage you to engage in more exercises to expand your physical limitations.

Rest for Your Next Workout

Rest and recovery are necessary to overcome fatigue and any soreness caused by the previous workout. Proper rest and recovery will not only prevent injury but restore the energy that you will need to get through the next training. Trainers recommend that 50+ individuals take a day between strenuous exercise for recovery, but CrossFit usually demands this from an individual at any age.

What to Eat for Your Next Workout

Excellent and clean nutrition is critical to recovery and muscle development initiated by any strenuous exercise. Activities as demanding as crossfit require good recovery if you plan to continue in this lifestyle. A good balance of protein, carbs, and amino acids is relative to your own needs, but working out at least an hour after eating (and a post-workout snack within 30 minutes of completion) may ensure optimal use of the nutrients for energy, recovery, and repair from a CrossFit workout. Remember that 'Rome was not built in a day," and neither will your muscles, so be patient, intend to eat clean, and do not risk injury by pushing yourself too hard (or too soon) while doing CrossFit. The more innovative way to ensure you do this, as a beginner, is to obtain a coach or personal trainer.

Know Your Coach or Trainer

Not all coaches are created equal, but an effective CrossFit coach can maximize the benefits of getting out of the lifestyle. The reality is that you must listen to your coach, be diligent in all of the areas above, and learn from past experiences. It is better to hire coaches who have experience training older athletes and understand what physical needs are most important to 50+ men and women, respectively. Always remember that the balance between appearance and functionality is unique to each individual. CrossFit's "one size fits all" approach is such a high risk to 50+ individuals whether they are ex-athletes or not.

What Exercises You Should Do Now

At age 50+, CrossFit movements are much riskier. Therefore, a CrossFit trainer with experience training older individuals is critical to the CrossFit lifestyle. This lifestyle is less conducive to exercises that maintain your muscle mass, increase your bone density, improve your balance to prevent falls, posture to reduce back injury, mobility, and flexibility to reduce the risk of muscle strain, decrease pain, and decrease pain nerve depression.

Choosing practical exercises and exploring different movements before attempting any advanced CrossFit routine may better benefit you under the advice of your CrossFit coach. However, realistically, the exercises within the CrossFit lifestyle are more limited to 50+ adults with limited physical capabilities and/or debilitating health conditions. Therefore, when improvements in strength, stamina, and vitality become evident, it is essential that you track your progress and identify what exercises are most effective.

Write Down Workouts That Work Best

The initial purpose of CrossFit is to simulate activities that are stressful and high risk for injury in a physically demanding lifestyle or occupation; however, we will all learn that essential functions will become just as stressful as we age. Most 50+ individuals want a program that is not too rigid or stressful on their bodies; however, there is still that population that wants the stresses of CrossFit (particularly ex-athletes) until the body tells them that it is time to change their routine or quit doing CrossFit altogether. It is a personal choice, but with or without CrossFit, it is better to work smarter to prevent the severe risks of injury associated with CrossFit.

Enjoy What You Achieve

Seeing the benefits from CrossFit will inspire you to work out more and further improve your physical capabilities. Suppose you internalize the crossfit lifestyle as more than just fitness and commit to it as long as you are still capable. In that case, you could expand your network of peers who are doing CrossFit in your age group and learn how others can stay active in such a demanding sport. If you're looking to make new friends and spend time with people pursuing a more active lifestyle, try CrossFit. It is still perfectly okay if you find that this type of regime is not a good fit for you because you may find other alternatives that 50+ athletes and non-athletes have discovered to be more conducive to your longevity.

Start Your CrossFit Life Now

There are numerous boxes in the CrossFit community tailored to 50+ athletes who are committed to lifelong fitness. As the life expectancy of the elderly population worldwide is increasing, many 50+ individuals are proving they can achieve levels of fitness that society thinks they are too old to obtain or too weak to endure. Regardless of whether you want to compete at the highest level or want to train at your local CrossFit gym, strength training after 50 is still an effective way to reduce the loss of muscle mass due to aging. So to find the closest CrossFit gym and get started. If you would instead follow basic workouts at home and see if it works for you, the YouTube trainers have brought many 50+ individuals back on their feet and the road to a healthier lifestyle.

Ryan Robinson is a retired veteran, public health professional, and author. He is dedicated to promoting positive health behaviors and active lifestyles as a solution to managing chronic conditions. Learn more about him at rtrobinson.com.


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#strengthtrainingafter50 #fitnessafter50 #maintainmassafter50


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