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Getting Fit After 50 at AFAC Gym

Smiling woman working out on rowing machine at AFAC gym

Life after the age of 50 is often seen as a time for reflection and relaxation, but it’s also a golden opportunity for a remarkable transformation. Contrary to the belief that getting in shape is a young person’s game, fitness experts emphasize that individuals over 50 can achieve their best physical condition ever with a combination of regular gym exercise and a mindful diet. In this blog, we will explore how embracing exercise at AFAC gym in Thornton, Colorado, and making dietary changes can be the keys to unlocking a healthier, more vibrant life after the half-century mark.

The Age-Defying Benefits of Exercise at the Gym

Whether you’ve led a sedentary lifestyle for two years or two decades, age should never stop you from reclaiming your fitness. Conversely, even if you’ve been committed to a regular workout routine for an extended period, you might find that staying or fit after the age of 50 poses new challenges.

There’s no magic formula that makes achieving fitness easy, but the theory is simple. Consistent exercise at the gym is a powerful tool to help you attain your fitness objectives. The crucial step is to create a well-thought-out plan and adhere to it consistently. A combination of strength training and cardiovascular (aerobic) exercise will go a long way in helping you get in the best shape of your life after 50.

If you’re dealing with specific health conditions, physical constraints, or are in the process of recovering from an illness, you can still engage in gym exercise to enhance your fitness. However, your exercise regimen may need to be tailored to accommodate these factors. In such cases, it’s advisable to consult with your doctor before embarking on or resuming a workout routine. They can provide clearance or assist in devising a program that aligns with your unique needs.

Keeping these considerations in mind, here are some practical fitness tips for a healthier life.

Strength Training at the Gym for Resilient Muscles

One of the most effective ways to defy aging is through strength training at the gym. Some people call strength training the fountain of youth!

The natural aging process involves a decline in muscle mass, with individuals potentially experiencing a 3% to 5% reduction in muscle mass per decade after reaching the age of 30, according to Harvard Health Publishing. This underscores the significance of incorporating ongoing strength training into your life.

To align with the Physical Activity Guidelines for Americans, adults are advised to engage in strength training for all major muscle groups at least twice a week. When at the gym, it’s recommended to perform at least one exercise for each of the following muscle groups: arms, shoulders, back, chest, abdominals, glutes, thighs, and calves. You can split your strength training focus throughout the week in a variety of ways depending on your schedule and goals.

Once you learn how to lift weights with proper form, you can challenge your muscles to grow by training to failure. That means performing each lift until the last rep taxes you to the point that you struggle to complete it.

Training to failure can be achieved by performing enough repetitions or by lifting an adequate amount of weight to induce muscle fatigue. Initiate your strength training routine gradually and progressively intensify it as your strength improves.

Even though muscle mass naturally declines as we age – leading to a decrease in strength and mobility – engaging in regular strength training at the gym can help reverse this process. By lifting weights, doing bodyweight exercises, and using resistance machines, individuals over 50 can build and maintain muscle mass, leading to increased strength, balance, and overall functionality.

Other benefits of strength training at the gym include:

Cardiovascular Exercise at the Gym for a Strong Heart

Cardiovascular exercise is another crucial component of transforming your life after 50. Activities such as walking, jogging, cycling, rowing, and climbing not only improve heart health but also boost endurance and stamina. Regular cardiovascular gym workouts also enhance blood circulation, reduce the risk of heart disease, help you lose weight, and contribute to overall mental and physical well-being.

The Physical Activity Guidelines for Americans suggest that every adult should aim for a minimum of 150 minutes of cardiovascular exercise at a moderate intensity each week. Examples of moderate-intensity activities include brisk walking, Nordic walking, recreational swimming, biking at a speed below 10 miles per hour, playing pickleball, and engaging in active forms of yoga.

If you prefer, you can opt for more vigorous cardio exercises but for half the duration while still reaping the same exercise benefits. Intense activities include jogging or running, climbing stairs, cycling at a speed exceeding 10 miles per hour, jumping rope, and uphill hiking.

For even greater advantages, consider gradually increasing your cardiovascular activity to a minimum of 300 minutes of moderate-intensity exercise or 150 minutes of vigorous activity weekly. The ongoing elevation of both the duration and intensity of your exercise routine will contribute to increased fat burning and a quicker improvement in overall fitness.

How to Measure Exercise Intensity

One method to assess the intensity of physical activity involves checking if your pulse or heart rate falls within the designated target zone while exercising.

To engage in moderate-intensity physical activity, aim to maintain your heart rate between 64% and 76% of your maximum heart rate. You can estimate your maximum heart rate by subtracting your age from 220. For instance, a 50-year-old individual would calculate their estimated maximum heart rate as 220 – 50 years = 170 beats per minute (bpm). The corresponding 64% and 76% levels would be:

  • 64% level: 170 x 0.64 = 109 bpm
  • 76% level: 170 x 0.76 = 129 bpm

During physical activity, therefore, a 50-year-old person should maintain their heart rate between 109 and 129 bpm to achieve moderate-intensity physical activity.

For vigorous-intensity physical activity, target a heart rate between 77% and 93% of your maximum heart rate, following the same formula. Using a 50-year-old as an example, the estimated maximum age-related heart rate would be 220 – 50 years = 170 bpm. The corresponding 77% and 93% levels would be:

  • 77% level: 170 x 0.77 = 131 bpm
  • 93% level: 170 x 0.93 = 158 bpm

This means a 50-year-old person engaged in vigorous-intensity physical activity should aim to maintain their heart rate between 131 and 158 bpm.

To determine whether you’re exercising within the target heart rate zone, you can use a fitness tracker like MyZone or a smart watch.

Another method is to briefly pause during exercise to measure your pulse on your wrist. Locate the radial pulse on your wrist artery in line with your thumb, and lightly press with the tips of your index and middle fingers. Count the heartbeats for a full 60 seconds or count for 30 seconds and multiply by 2. If the result falls between 109 and 129 bpm for a 50-year-old person, they are within the target range for moderate-intensity activity.

Flexibility and Mobility Exercises at the Gym

Flexibility, mobility, and foundational movement patterns are often overlooked aspects of fitness, but they are essential for maintaining an active lifestyle as you age. Incorporating exercises like yoga or Pilates can improve flexibility, balance, and joint health. These practices can contribute to better posture, reduced stiffness, and a decreased risk of injuries.

The Role of Diet in Your Transformation

Exercise alone isn’t enough; a balanced diet is equally crucial for a transformative journey. As we age, our nutritional needs change, and if you’re trying to build a stronger body, it becomes imperative to focus on nutrient-dense foods. A few tips to consider:

  • Eat for nutrition – Incorporate a variety of lean proteins, vegetables, fruits, whole grains, and healthy fats into your diet to ensure your body receives the essential nutrients it needs.
  • Avoid processed foods – Limit the amount of processed foods (chips, cookies, cakes, donuts, sugary drinks, processed meats, French fries, and other “junk” foods) you eat, which tend to be high in calories and low in nutritional value. A 2019 study showed that people on an ultra-processed diet eat about 500 more calories per day, eat at a faster rate, and tend to gain weight.
  • Count calories and macros – Also keep track of the number of calories you consume daily, as well as the amount of lean protein, healthy carbs, and healthy fats you eat.
  • Prioritize protein – If you’re trying to build muscle, it’s estimated that you should consume 1 gram of protein per pound of desired body weight per day. For example, if your target weight is 150 pounds, try to eat about 150 grams of lean protein (like chicken, turkey, fish, Greek yogurt, cottage cheese, eggs, protein bars and shakes) per day.
  • Maintain a calorie deficit for fat loss – If you’re trying to lose fat, you should also maintain a moderate calorie deficit by eating fewer calories per day than your body burns.
  • Don’t go overboard, though – A 500-calorie-per-day deficit will lead to a loss of about a pound per week, which is a goal that won’t slow down your metabolism (and your weight loss efforts) too drastically. Cutting your calories too much can also sabotage your efforts to gain muscle.

Adequate Hydration for Vitality

Staying hydrated is a fundamental aspect of a healthy lifestyle. Water plays a crucial role in various bodily functions, including digestion, joint lubrication, hearth health, and temperature regulation. Adequate hydration supports overall vitality and helps maintain optimal bodily functions, especially during exercise.

Mindful Eating and Portion Control

The old adage is true – you can’t out-train a bad diet. That means just because you exercise, you can’t eat whatever you want and expect to be in good shape. Mindful eating involves paying attention to the sensations and cues your body provides during meals. This practice can prevent overeating and promote healthier food choices. Additionally, incorporating portion control and counting calories can help manage weight and support your fitness goals.

When you start exercising at the gym, you’ll find that everyday tasks become easier, and you’ll have even more energy to reach your fitness goals. Plus, according to a January 2019 study in the International Journal of Obesity, people who are more physically active naturally make better food choices!

Becoming Your Best Self Beyond 50 at AFAC Gym

Many people have gone from being out of shape to bodybuilding champions in their 50s, 60s, and beyond! But transforming your life after 50 is not without its challenges. It’s important to start gradually, listen to your body, and adjust as needed. Consulting with personal trainers and healthcare providers can provide personalized guidance based on your health status and goals.

Age is just a number, and the transformative power of exercise and diet can redefine your life after 50. By incorporating regular physical activity, strength training, cardiovascular exercise, and a balanced diet, you can achieve and maintain the best shape of your life. Remember, it’s never too late to prioritize your health and well-being, and the journey towards a healthier, more vibrant you begins with a single step – or in this case, a visit to the gym and a mindful choice at the dinner table.

Are you ready to get in the best shape of your life? Please speak to any member of our team. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we’re the best gym in Thornton, Colorado, with hundreds of 5-star reviews.

If you’d like to learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, hydro massage, and our rock climbing wall and cave — we hope you will call us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.

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