It is Never Too Late to Start Doing Sports

I am 49 years old. I have never usually had too many complaints about my health, and my weight was stable. However, sometimes when I wake up in the morning I have back pains, sometimes my blood pressure would raise up. A friend of mine who is a doctor suggested me to start doing sports. I never did sports; is it worth taking sports now? If so, what are the things I should be aware of while practicing not to hurt myself?

40 years old and older people, who do sports and love an active life, tend to age more slowly. Physical activity improves movement coordination and thus lessens the risk of fall downs and bone breaks which is so frequent to the elderly. In the 40s muscles tend to become naturally flabby but exercises slow down this process.

Physically active people are wiry, do not get easily tired. Those who practice sports look much younger than those who don’t. While doing sports blood pressure and its blood flow speed in the cardiovascular system. Therefore all the body parts and organs, including the heart, are supplied with blood more effectively.

A 40-year-old person who starts practicing should increase intensity little by little. An effective training includes intensity/weights bigger than the body is usually used to. It is best to work out every second day, so that the body could regain strength, 20-30 minutes, increasing intensity and loads gradually.

It is very important to check a heart rate during the practice. It is the average resting heartbeat per minute of the heart. How to calculate it? 220 minus your age equals the maximum heart beat you can reach. The most usual method to calculate the heart rate is the Karvonen method which uses resting heart rate to calculate the target heart rate.

(HRmax – HRrest) x % intensity + HRrest = TARGET HEART RATE

When resting, the heart beats at about 70 beats per minute (bpm) in males and 75 bpm in females. The intensity is usually between 50%-85%. So, the target heart rate for a woman like me should be as follows:

220- 49= 171 (HRmax)
50% intensity: (171-75) x 0.5+70= 118 bpm
85% intensity (171-75) x 0.85 + 70 = 151 bpm
So, the heart rate can vary from 120-150 bpm.

It is always very good to have a heart rate monitor which is used like a watch to monitor the pulse and heart rate.

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Good luck!