Especially with age, strength training is important for maintaining muscles and maintaining bones strong. But can it really change the way your body looks like? Bobbi Parker Hall, CPTis proof that it can. At 66, she says she is in the best shape throughout her life and largely attributes it to strength training. Now she is helping other women aged 50 or more years to follow in their footsteps as a certified personal trainer and health trainer.
Here, Hall shares her fitness routine, what is her diet and her advice for everyone at the age of 50 and more, who wants to start fit.
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Hitting a step in your 50s
Hall says she first started working when she was 28 years old after she had her second child. Growing up, she played volleyball, but she was not so active in college or earlier in her 20s. “I loved to eat and it was just the worst ever,” she says of what made her want to get in shape.
The first room for change was on your diet. She began to pay attention to the size of the portions using an article she found in a magazine as a leader. Given that restaurants are usually much more bigger than what is considered adequate, it says that this change itself has made a big difference.
Hall also started doing aerobic training, following a fitness program that was broadcast on a local television station. “I kept the fitness diary to make sure I had sticking to it,” she says. After a year, she regularly made aerobics, Hall herself became an aerobics instructor.
When the Hall entered into her 50s, a lot changed into her life. Her marriage worsened and her children no longer live at home. “When I entered the years of menopause and my children left the house, it was really difficult for me. I started to wonder what my next goal was in life,” says Hall. She decided to return to college and followed this with the completion of a training program to become a certified personal trainer. Then she began training others, focusing on women 50 years of age or older.
One day, her friends offered a living room to join a bikini race. “At first, I thought,” Are you crazy? “But then I decided,” Why not? ” I needed something to inspire me. “” So, she did it. At 54, Hall competes and she says that this was the beginning of when she started to feel most appropriate, which continues to feel every day now at 66.
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How Bobby Parker Hall transformed her body to her 50s – and her workout now
Diet
Hall says that the main change he made on his diet when he trained to become a competitor to fitness bikini, he counted his macroes and eats more protein. She says the increase in protein intake has helped to transform her body. Overall, people aged 50 or more should seek at 1.2 to 1.6 grams of protein per kilogram body weight per day. This means between 90 and 120 grams of an adult protein weighing 165 kilograms. (This online protein calculator can help you understand how much protein you should eat.)
Chicken, beef and eggs are all protein sources Hall says it eats regularly. Other foods high in protein include beans, nuts, seeds, soy and fish. In addition to making sure you get enough protein, Hall recommends that you eat what you will eat to stick to the recommended serving sizes and not overeat.
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Strength training
In terms of training, Hall says she follows a six -week strength training program to prepare for her competition for fitness bikini and strength training is still the basis of her workout. It has a power of 45 minutes, four to five days a week. Two days a week, the living room focuses on the lower body, while the other two days a week, it focuses on the upper body. If her strength is training for the fifth day, she will do a little of both. Remember: Hall is a professional. If strength training is new to you, it recommends strength twice a week and works on its way to four or five.
The favorite Hall training tool is a kettle. “I particularly like the swings of the bars because it uses the whole body, including the core,” she says. For the upper body, the living room will move through a series of movements pointing to the chest, back, biceps and shoulders. Some of her favorite movements of the lower body are squats, blells and dead lifts. She also likes Burpees because they work the whole body.
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Cardio
Usually you will not find a living room of cardio machines in the gym (he says power training gets her heart enough), but she says she aims to get at least 10,000 steps a day. “I make sure I get one or two walks during the day,” she says. Hall often advocates to walk to its customers because of its many health benefits, including lowering blood pressure, reducing or preventing joint pain and maintaining brain health.
Stretch
It is often overlooked, but Hall says that stretching is a key part of her fitness routine, as well as her customer sessions. She says stretching helps to get in tune with your body and can also prevent injuries. She adds that she likes to include a foam roller in her stretch routine.
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Hall’s council for people 50 years of age or older who want to start training
Hall emphasizes that it is never too late to start training or prioritizing your health. If you have not worked for some time and feel overworked, it recommends attending fitness classes or working with a friend. When a friend relies on you to join them on a morning walk or meet them in the gym, it may be more likely to show yourself than if you work alone. The same applies to this if you have paid for the fitness class in advance!
If you are not sure how to use weights or fitness equipment, Hall says it can be useful to work with a fitness trainer – even if it is only for one or two sessions. The coach can show you how to use machines and weights safely. This way you will not risk injuring yourself and you will know how to get the maximum benefits from the equipment.
Sometimes you just have to get started. “Go to the gym and just walk down the treadmill,” says Hall to those who don’t know where to start. Often the most difficult part of the workout is actually to get there!
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