Running brings benefits at any age, although our body is not the same as we age. These are some of the physiological changes that we suffer when we are over 50 years old and that can affect our sports activity.
Age is also a factor to take into account. From the age of 40 or 50, the Spanish Heart Foundation (FEC) recommends having a medical check-up and controlling risk factors such as high blood pressure, the appearance of symptoms such as dizziness, palpitations, etc.
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Dr. Carlos de Teresa, a specialist in Sports Medicine, explains that “at the moment when someone begins to exercise and their muscles have a greater need for blood supply, the heart responds with an increase in cardiac output”, he reviews The debate.
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That is, the amount of blood that the heart is capable of pumping per minute.
The circulatory system requires a time of progressive adaptation, to ensure that, through the improvement of the elasticity of the arteries and the increase in the number of capillaries in each muscle, it facilitates the supply of blood and oxygen necessary for the muscles during exercise. exercise.
The Spanish Heart Foundation (FEC) offers a series of recommendations so that the effort is not counterproductive for the heart.
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Decrease in heart rate at rest and during the same intensity of exercise, that is, “cardiovascular adaptation to exercise allows us to run with a lower heart rate and blood pressure,” says the doctor.
“Since the heart is capable of pumping the same amount of blood per minute with fewer beats because its function of dilating and contracting is increasingly efficient,” adds the expert.
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Always enjoy exercise: If you run at a suitable intensity you should be able to talk to the person next to you.
Invisible training is essential: Be well fed (eat enough complex carbohydrates, proteins and monounsaturated fats such as extra virgin olive oil) and don’t forget to stay hydrated before, during and after the race.
Recover well between training sessions: From a muscular point of view, when we perform an intense exercise we need between 48 and 72 hours to resume the same exercise and for our muscles to have recovered (without signs of inflammation or oxidation).
Listen to our body and analyze if we feel good, if our sleep is restful: If we do not sleep well or feel discomfort in any part of the body, it will be a sign that we are exercising at an intensity higher than we can assimilate.
Medical check-up and family history: The main cause of sudden death in young athletes is related to some genetic alteration, and in the elderly with coronary disease. Risk factors must be controlled and blood pressure must be adequately controlled and a resting electrocardiogram must be performed.
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