Levels of testosterone drop as men get older, especially those at their 50s and beyond. There may be excess piling of weight, particularly around the chest and belly. The excess fat that is carried around the midriff is believed to increase the risk of stroke, some cancers, heart disease, and type 2 diabetes. Any program of exercising that helps in improving health to reduce the risk of getting these diseases can be used as the best exercise for men aged over 50.
But you ought to consult your doctor before you start any exercising program.
You need to participate in exercises of resistance training twice or thrice a week. According to a study conducted by the Laboratory of Sports Medicine, on an issue of the “Journal of Strength and Conditioning Research,” testosterone levels can be increased by intense resistance training which is known to efficiently engage the muscle mass. You can focus on exercises such as the military press, bench press, squats lat pull-downs, leg presses, and many more.
Start with the light weights for 15 – 20 reps that will work larger muscle groups, then increase the weights over time, and perform 12 – 15 reps. An increased muscle mass helps in elevating your metabolism and ultimately improves the ability of your body to burn fat.
Core exercises that work to strengthen stomach muscles and lower back need to be part of exercise activities for men over 50. To strengthen stomach muscles, do 3 or more sets of crunches three times in a week, or as much as you need. Planks strengthen your stomach muscles and lower back as well.
To do this just lie on your stomach, raise your body as your weight rests on your toes and forearms. Maintain your body on a straight line and avoid your butt sticking up. Now start contracting your stomach muscles and ensure you breathe normally. Hold on this position for a slow count of up to 20. Relax, then continuously repeat this exercise gently for 3 – 7sets.
You need to remember that you are no longer young as you were. You, therefore, need to start your program gently and increase your intensity and workload as you get stronger and fitter. Also, ensure to seek advice from your doctor before starting any exercising program. Rest sufficiently and give your body sufficient time to recover in between sessions of exercise.