More tennis, fewer marathons: the fitness guru’s 10 rules for fitness at 50 at 19

Matt Roberts is defined as one of the ‘pioneers’ of the UK personal training industry . 25 years ago he opened London’s first gym designed exclusively for personal training, while simultaneously writing a wellness blog and podcast from the Evolution Laboratory, where he discusses with guests how to improve their fitness and health.

When Roberts was a teenager and a competitive sprinter, he dreamed of opening his own gym in London and He weighed 76 kg with 5 percent body fat . Now 50 years old, father of two children and owner of a luxury gym, he boasts the same youthful physique, weighing 76 kg and only 6 percent body fat.

Your gym in which it promotes “a holistic service” which delivers, according to its own definition, the “perfect combination of training, nutrition, physiotherapy, mobility, medical modulation and intervention” to meet your needs.

Now this British fitness guru, wrote an article in the London newspaper The Telegraph , where he presents 10 tips for being healthy at 50 . As Roberts writes in the report: “While the ultimate goal is to live a long life, it is also about extending our ‘healthspan’: maximizing the years during which we can do everything we love.” Regardless of your age, it means leaving your comfort zone.

According to Roberts, Here are the famous fitness guru’s 10 rules for staying in shape at 50:

He admits to having participated in half marathons, marathons and even a few triathlons, but explains that Testosterone in men can decrease if you do too much long-duration cardio . Additionally, the risk of tendon inflammation and knee problems only increases unless all elements of strength and mobility are perfect. Most people are not always perfect.

However, he clarifies that this does not mean “not running” – far from it – but simply “giving up repeated, long and intensive races or cycles”.

Roberts says he uses heavy bands to produce progressive overload when he lifts the heaviest weights. “I also only lift the heaviest levels once a week for each body part. At medium to high levels you get maintenance and some growth. He explains that with high loads and a large range of motion, there is a real risk of strain on the tendons: gains are more certain at the reduced range than at the highest load.

According to Roberts, Tennis is fantastic for testing coordination, movement, power, mobility and competition. . “It also makes the hormones spike like crazy. “The effects of forcing the body to move in response to random events should not be underestimated.”

According to the trainer, this is an average level of brisk walking or continuous cycling for at least 30 minutes, without deviation in intensity.

However, it’s not high intensity, but a “ticking over” level, he says, which stimulates the heart, lungs, energy system and mitochondria, all of which help balance the metabolic system.

In addition to this, Roberts notes that he rows in the gym for 6 to 8 intervals of 2 to 4 minutes each, close to maximum, with recovery of a similar duration.

He says it can be extremely annoying, “but not as annoying or disconcerting as the grunts and involuntary noises you may make when you get up if you’re not mobile.” »

There are well-documented benefits for our DNA, our dopamine system or cardiovascular system, our mitochondria and our fat burning. Endure the grueling first minute: gains come after 90 seconds.

According to the fitness guru, taking a sauna increases your cardiovascular strength, circulation, promotes the functioning of your kidneys and internal organs, and speeds up your recovery after exercise. “This is a 15-20 minute process that is repeated three times, which is time consuming but invaluable. »

He says six hours of sleep is the minimum, seven is great, and eight is fantastic. . He says that if you average five hours, you’ll have real problems; and if it’s a deranged five or less, then there is a good chance that you have a significant hormonal disorder and need to address it now.

Eating late causes digestive problems that can wake you up during the night. Alcohol disrupts your sleep patterns, just like a room that’s too hot. If you have a drink an hour before bed, it might wake you up.

There are some very good supplements to help you sleep: recommends magnesium threonate, 5HTP and Ashwagandha.

Tension, pain and stiffness are things that disrupt our exercise habits, and if you don’t correct them immediately, they will stop you or force you to use a “workaround” that will cause another problem, wrote Roberts.

“Fix it and it will work like it should again.” Get your blood tested, analyze it correctly, and act on the exact areas that need special attention.