ok, my mom needs your help lol! *REPS*

[NorwegianBadass]

My mom is turning 50 this year and she is starting to look more and more like her older sisters who are super fat... and there is no way I am going to let her get like that...

The problem is that me and my dad are the more skinny type of buildt, so I've never had the problem with having to lose fat. Therefor I dont know to much about how to help her out with her problem...

Stats:
Woman
50 years old
155cm tall
58-60kg/128-133lbs

She dosent go to the gym and I dont think she wants to join one either, so I need a routine for her where she can combine jogging and some body excercises at home... I have some dumbells and we have a stationary bike too at home.. She also goes jogging with some friends every monday and takes a cupple of walks every week with my dad.

PLEAS help me with making a simple routine for her, like 3-4 days a week with cardio and strenght exercises.

REPS!!

[terracotta]

hi :)

In addition to jogging, she can also take up skipping (they make some quality skipping ropes for adults, and it is a really high intensity workout).

I would have her do the dumbbell workout with the conventional split off of the stumptuous website which is here (http://terracotta2.googlepages.com/cardio). I recommend her getting a 20 lb adjustable dumbbell set as a start. A flat or incline bench would be great as well.

I have some good health related articles here (http://terracotta2.googlepages.com/health) that you/she can go through.

[justagirl]

the jogging and walks are great but she definitely needs some sort of resistance exercises, for her physique and her bones. if she's scared of weights you can ease her into resistance training with circuit training (jillian michaels circuit dvds are great). yoga and pilates really got my abs, legs, glutes and back sore when i was starting out so that could help and definitely improve her posture

something like this maybe...

monday: jogging
tuesday: yoga/pilates
wednesday: walk
thursday: circuit training
friday: circuit training (different body parts)
saturday: yoga/pilates

i like to keep things mixed up with lots of variety 8-)

diet is most important, though

[squat_princess]

The post above me is beautiful. :D

Maybe get her some resistant bands and a excersize ball. She can do "core training" on the ball, and incorperate the bands with it.

here's a good workout for excersize ball and bands-

http://exercise.about.com/cs/exerciseworkouts/l/blresistanceban.htm

Get her doing the bike a couple times a week as well.

Here's an article on nutrition for women over 50

http://health.discovery.com/centers/nutritionfitness/nutrition/articles/fabulous/fabulous.html

Since she is 50 now, she has to watch her Iron intake as well.

[BODYBUILDER889]

The post above me is beautiful. :D

Maybe get her some resistant bands and a excersize ball. She can do "core training" on the ball, and incorperate the bands with it.

here's a good workout for excersize ball and bands-

http://exercise.about.com/cs/exerciseworkouts/l/blresistanceban.htm

Get her doing the bike a couple times a week as well.

Here's an article on nutrition for women over 50

http://health.discovery.com/centers/nutritionfitness/nutrition/articles/fabulous/fabulous.html

Since she is 50 now, she has to watch her Iron intake as well.
swimming is an excellent excersize for older women. i have certification in elderly fitness( not the real title lol it takes to long to write out the name) and have her take her vitamins . does she have osteoporosis or any other bone disease? if so watch the weights carefully because injuries can and do happen. resistance bands are an excellent idea as well. pm me for a set workout plan and dont forget my reps!

[KickBoxQueen]

Hi there! Strength training is a must for your mom... in some shape or form whether it be with resistance bands or weights. I'm actually working to get my mom on a program... she is also 50.

At that age, prevention of osteoporosis is crucial and strength training helps increase bone density. You mentioned her jogging in your post which I think is great. If she is able to jog without pain (i.e. joint pain, etc.) the impact of jogging also triggers an increase in bone density. I just attended a big fitness seminar about that in fact. :)

If she is really new to strength training and you have some dumbbells at home I would give her some basic exercises to start with, such as bicep curls, tricep extensions, shoulder presses, front raises, lateral raises, squats, lunges, standing calf raises, etc. Help her with her form until she gets the hang of it and then from that point when she's comfortable using the weights I would then start to make maybe a more complex routine with more advanced exercises and maybe more equipment.

I taught a group fitness class recently filled with women between 40-60 years old... most of them around the 50 mark and they loved using dumbbells. I got them a full body strength workout using two sets of dumbbells, a step bench, a mat, and a resistance band. The results they got throughout the year I taught them were truly inspiring. If you want, you can PM me and I can get you some of the routines I used in class.

Hope that helps!!