How to Get an Effective Workout Over the Age of 50

How to Get an Effective Workout Over the Age of 50

Fit Over 50 - Quad Exercises

Fit Over 50 - Quad Exercises

Fit Over 50 - Hamstring Exercises

Fit Over 50 - Hamstring Exercises

Fit Over 50 - Inner and Outer Thigh Exercises

Fit Over 50 - Inner and Outer Thigh Exercises

Fit Over 50 - Chest Exercises

Fit Over 50 - Chest Exercises

Fit Over 50 - Back Exercises

Fit Over 50 - Back Exercises

Fit Over 50 - Bicept Exercises

Fit Over 50 - Bicept Exercises

Fit Over 50 - Tricepts

Fit Over 50 - Tricepts

Fit Over 50 - Abdominal Exercises

Fit Over 50 - Abdominal Exercises

Fit Over 50 - Oblique Exercises

Fit Over 50 - Oblique Exercises

Fit Over 50 - Stretching Exercises

Fit Over 50 - Stretching Exercises

Tips To Get Fit Over 50

Tips To Get Fit Over 50

Fun Upside Down Fitness For Kids

Fun Upside Down Fitness For Kids

Fit Over 50 - Stretching Exercises

Fit Over 50 - Stretching Exercises

Fit Over 50 - Oblique Exercises

Fit Over 50 - Oblique Exercises

Fit Over 50 - Abdominal Exercises

Fit Over 50 - Abdominal Exercises

Fit Over 50 - Tricepts

Fit Over 50 - Tricepts

Fit Over 50 - Bicept Exercises

Fit Over 50 - Bicept Exercises

Fit Over 50 - Back Exercises

Fit Over 50 - Back Exercises

Fit Over 50 - Chest Exercises

Fit Over 50 - Chest Exercises

Fit Over 50 - Inner and Outer Thigh Exercises

Fit Over 50 - Inner and Outer Thigh Exercises

Fit Over 50 - Hamstring Exercises

Fit Over 50 - Hamstring Exercises

Fit Over 50 - Quad Exercises

Fit Over 50 - Quad Exercises

How to Get an Effective Workout Over the Age of 50

How to Get an Effective Workout Over the Age of 50

Exercise Plan - Tricep Workout Fly Extensions

Exercise Plan - Tricep Workout Fly Extensions

Exercise Plan - Tricep Workout with a Weight Machine

Exercise Plan - Tricep Workout with a Weight Machine

Exercise Plan - Additional Tricep Workout Using Weights

Exercise Plan - Additional Tricep Workout Using Weights

Exercise Plan - Tricep Workouts Using Weights

Exercise Plan - Tricep Workouts Using Weights

Exercise Plan - Basic Tricep Extension Workout

Exercise Plan - Basic Tricep Extension Workout

Exercise Plan - Tricep Workouts

Exercise Plan - Tricep Workouts

Exercise Plan - Quadricep Workout Cool Down Stretches

Exercise Plan - Quadricep Workout Cool Down Stretches

Exercise Plan - Quadricep Workout Through Squat Jumps

Exercise Plan - Quadricep Workout Through Squat Jumps

Exercise Plan - Quadricep Workout With Lunges

Exercise Plan - Quadricep Workout With Lunges

Exercise Plan - Leg Press Machine Quadricep Workout

Exercise Plan - Leg Press Machine Quadricep Workout

Exercise Plan - Leg Extension Machine Quadricep Workout

Exercise Plan - Leg Extension Machine Quadricep Workout

Exercise Plan - Quadricep Workout Using a BOSU Ball

Exercise Plan - Quadricep Workout Using a BOSU Ball

Exercise Plan - Quadricep Workout Through Squats

Exercise Plan - Quadricep Workout Through Squats

Exercise Plan - Quadricep Workout with a Resistance Ball

Exercise Plan - Quadricep Workout with a Resistance Ball

Exercise Plan - Quadricep Workout Safety Tips

Exercise Plan - Quadricep Workout Safety Tips

How to Exercise Your Quadriceps

How to Exercise Your Quadriceps

Fitness for Kids - Resistance Ball Activities

Fitness for Kids - Resistance Ball Activities

Fitness for Kids - Sliding Exercises

Fitness for Kids - Sliding Exercises

Fitness for Kids - Coordination Exercises

Fitness for Kids - Coordination Exercises

Fitness for Kids - Weight Exercises

Fitness for Kids - Weight Exercises

Fitness for Kids - Using a Bosu Ball for the Core

Fitness for Kids - Using a Bosu Ball for the Core

Fitness for Kids - Using a Bosu Ball for Jumping

Fitness for Kids - Using a Bosu Ball for Jumping

Fitness for Kids - Plyometric Vertical Jump Drill

Fitness for Kids - Plyometric Vertical Jump Drill

Fitness for Kids - Step Exercises

Fitness for Kids - Step Exercises

Fitness for Kids - Upper Body Strength

Fitness for Kids - Upper Body Strength

Fitness for Kids - Hopping Exercises

Fitness for Kids - Hopping Exercises

Fitness for Kids - Jumping Rope

Fitness for Kids - Jumping Rope

Fitness for Kids - Warm Up Routine

Fitness for Kids - Warm Up Routine

Fitness for Kids - Basic Cardiovascular Exercise

Fitness for Kids - Basic Cardiovascular Exercise

Exercise Plan - Glute Stretch & Pelvic Tilt

Exercise Plan - Glute Stretch & Pelvic Tilt

Exercise Plan - Targeting the Hamstrings

Exercise Plan - Targeting the Hamstrings

Exercise Plan - Targeting the Inner Thigh

Exercise Plan - Targeting the Inner Thigh

Exercise Plan - Backwards Lunges

Exercise Plan - Backwards Lunges

Exercise Plan - The Lunge

Exercise Plan - The Lunge

Exercise Plan - The Squat

Exercise Plan - The Squat

Exercise Plan - Warming Up

Exercise Plan - Warming Up

Exercise Plan - How to Target Women's Fix-it Zones

Exercise Plan - How to Target Women's Fix-it Zones

Fitness for Kids - The Bridge or Backbend

Fitness for Kids - The Bridge or Backbend

Fitness for Kids - The Wheelbarrow

Fitness for Kids - The Wheelbarrow

Fitness for Kids - The Handstand

Fitness for Kids - The Handstand

Fitness for Kids - The Headstand

Fitness for Kids - The Headstand

Fitness for Kids - Warm Up

Fitness for Kids - Warm Up

Kids' Health - Upside Down Fitness for Kids

Kids' Health - Upside Down Fitness for Kids

Gym Weight Circuit - The Outer Thigh

Gym Weight Circuit - The Outer Thigh

Gym Weight Circuit - The Inner Thigh

Gym Weight Circuit - The Inner Thigh

Gym Weight Circuit - The Rear Deltoid Machine

Gym Weight Circuit - The Rear Deltoid Machine

Gym Weight Circuit - The Shoulder Press

Gym Weight Circuit - The Shoulder Press

Gym Weight Circuit - The Lat Pull

Gym Weight Circuit - The Lat Pull

Gym Weight Circuit - The Tricep Extension Machine

Gym Weight Circuit - The Tricep Extension Machine

Gym Weight Circuit - The Bicep Curl

Gym Weight Circuit - The Bicep Curl

Gym Weight Circuit - The Seated Leg Curl

Gym Weight Circuit - The Seated Leg Curl

Gym Weight Circuit - The Leg Extension Machine

Gym Weight Circuit - The Leg Extension Machine

Gym Weight Circuit

Gym Weight Circuit

Ab Exercise - Core Streching

Ab Exercise - Core Streching

Ab Exercise - Leg Lowering Exercise

Ab Exercise - Leg Lowering Exercise

Ab Exercise - Rolling Twisting Crunch

Ab Exercise - Rolling Twisting Crunch

Ab Exercise - Core Leg Work

Ab Exercise - Core Leg Work

Ab Exercise - The Sideways Crunch

Ab Exercise - The Sideways Crunch

Ab Exercise - The Body Twist Crunch

Ab Exercise - The Body Twist Crunch

Ab Exercise - The Basic Crunch

Ab Exercise - The Basic Crunch

Ab Exercise - Core Safety

Ab Exercise - Core Safety

Exercise your Abs

Exercise your Abs

Finishing Your Stretching Routine

Finishing Your Stretching Routine

Stretch Your Hip

Stretch Your Hip

Multi-Group Stretches

Multi-Group Stretches

Stretch Hip Flexer

Stretch Hip Flexer

Stretch Your Back

Stretch Your Back

The Forward Fold Stretch

The Forward Fold Stretch

Stretch Inner Thigh and Outer Thigh

Stretch Inner Thigh and Outer Thigh

Straddle Stretch

Straddle Stretch

Exercise - Introduction to Stretching

Exercise - Introduction to Stretching

Celiac Disease Risk Factors

Celiac Disease Risk Factors

Developing Therapies for Celiac Disease

Developing Therapies for Celiac Disease

Eating Out, Gluten Free

Eating Out, Gluten Free

Top 5 Questions To Ask Your Doctor About Glaucoma

Top 5 Questions To Ask Your Doctor About Glaucoma

Top 5 Questions About Macular Degeneration

Top 5 Questions About Macular Degeneration

Top 5 Questions To Ask Your Doctor About Alzheimer's

Top 5 Questions To Ask Your Doctor About Alzheimer's

Manejo de la Diabetes

Manejo de la Diabetes

Manejo de la Diabetes - Comiendo Sano

Manejo de la Diabetes - Comiendo Sano

Manejo de la Diabetes - Estar Activo

Manejo de la Diabetes - Estar Activo

Manejo de la Diabetes - Monitoreo y Tratamiento de Glucosa y Azúcar en la Sangre

Manejo de la Diabetes - Monitoreo y Tratamiento de Glucosa y Azúcar en la Sangre

Manejo de la Diabetes - Tomando Los Medicamentos

Manejo de la Diabetes - Tomando Los Medicamentos

Manejo de la Diabetes - Aspecto Emocional

Manejo de la Diabetes - Aspecto Emocional

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Margie Weiss

MG Gymnastics

www.bodybyweiss.com  

(703) 675-1553

Margie Weiss has been in the fitness industry all of her life, having been a national gymnast as a child, and mother/trainer to three international athletes. Owner-coach of MG Gymnastics, her team produced international stars for 15 years. Former owner of 2 Gold's Gym franchises, Margie is also a certified personal trainer, specializing in youth sports conditioning. She has trained international athletes, including her children. Her son, Michael, is a 2-time US Olympic figure skater and 3-time US National Champion. Currently, she is GGX (Group exercise director & instructor) for 3 Gold's Gyms, where one of her programs boasts 500 classes per month; she supervises 175 instructors. Having published many articles in the fitness field, she enjoys seeing progress in each of her participants. But the things that makes her most proud of the lives she has affected are her 5 grandchildren, all of whom live very close. Seeing their smiles makes every day worth smiling about!

Fit Over 50 - Stretching Exercises

Fitness instructor Margie Weiss demonstrates how to get fit over 50 including stretching.

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Margie Weiss: Hi! I am Margie Weiss and this video is getting fit over 50. The final segment here is stretching. The first two stretches if you only do two stretches in your whole life these are the two to do because of their value in back strength and back health. The first one is a forward fold and this is for your hamstrings and your glutes. The object behind this is not to tuck under and duck your head and put the top of your head towards your knee, but to take your back as if its a book and fold forward. You are not going to go as far with your back flat but you are going to get the right muscles which is from the waist, spans down all the around to the hamstring. So Christina can get down pretty far but if she were not as flexible, say she were up here, it's okay to pull or fold but dont round, reach out towards your toes and she can reach past, a lot of people by the time they hit 30, 40 can only get about this far which is okay. Wherever you are going to start, still fold flat forward, because then you are going to feel it in the right spot. When you finish the exercise you shake out a little bit, shake out your legs usually as you do it, you can also when you do the exercise breath in which is a little bit tighter position as you exhale the stretch will tend to go down a little bit far, you breath in again, exhale again that way you release the muscles, release the ability to stretch so that you can fold and go little bit farther. Second one thats for the back of the legs and the back of the glute. So you would want to do the opposite and thats the front and thats the hip flexure. The hip flexures are tendons that attach the quad muscles to the core. You are going to put foot forward, it's going to be slightly bent. Most people when they do this exercise will put their foot in too close. You have to have your foot farther way from your body than your knee. Then you can take that back knee if you out the one hand down just a little bit you can slide this knee back, just a little bit farther. Once you get your balance or you can put your hand on a chair for your balance, you can lift the chest up, so that your back is vertical. That way the weight of your body is over top of your hip flexure which is what you are trying to stress. So you are gently trying to press downwards into that hip flexure and you can feel that. If a hip flexure is tight, its going to draw your body forward, put a lot of pressure on the lower back which is why the hip flexure tightness can very often cause lower back issues. Get out of it safely by putting both hands on the floor and kind of swinging that leg around. Now we are going to do two exercises for the upper body. So we are going to stand up for those and again we will work on the chest and the back just like we did in terms of strength. So for the chest we are going to put our hands behind the back or come out and then breath in and look up and look the arms come up just a little bit. It's going to open the whole chest here and if you breath in and you fill up your lungs it's going to expand the chest and by looking back you get a really good stretch for the upper body. Then keeping your hands in the same position just lean over, this one is often harder for people who havent worked out, because many people can't get their hands as far, they can only get them right about here. So you may want a spotter to help just gently. Press here, remember you are in control when you do stretches, dont have the spotter in control. You can always just let your hands drops at the end and the basic way to get out of it is to just release. Once you are down there, hands go on your thighs and you slowly bring you way up by bending your knees round your back so that you get the lower back one vertebrae at a time to really get the top. Because often when you are stretching, you are holding a position for a long period of time, it's not like when you are leaning over and coming right back up and you have held it for a long time and then people will stand up really straight, really fast and you can injure your back. So when you are down there stretching for a long period of time and stretches should generally go for about 20 to 60 seconds. So you are down there for a while. So go ahead and safeguard yourself by hands on the thighs, around your back and bring it on up, also good because sometimes we can get light headed if you try to stand up too fast after an exercise. So those four exercises are really good, two for the upper body and two for the lower body to stretch-out after a workout.