Building body strength over 40
Bodybuilding, or weight training, has very serious health and lifestyle
benefits that someone over the age of
40 should not ignore. As you grow older,
your risks of age-related illnesses such as
diabetes increase steadily.
For instance, the typical 75-year-old woman often does not have sufficient lower
extremity muscular strength to rise effectively and efficiency from a seated
position, to move from place to place or to maintain her balance. Such
deficiencies can make independent living an unrealistic option. A properly
prescribed strength-training regimen can dramatically improve the overall
functional abilities and well-being of older women. Participation in
strength-training programs aimed at enhancing lower extremity muscular fitness
can lead to significant improvements in both balance and gait mechanics, and
reduce a woman's potential for falling.
After age 40 you need a way to boost your fat burning using natural, healthy
weight loss. The
WF weight loss plan stimulate the natural mechanism of your
body to lose weight in a healthy way- a way you can do long-term so you'll
Things to note:
Consult your doctor before you begin any new fitness routine.
Find a partner. Whether or not you end up with a personal trainer, most
bodybuilders recommend using a partner.
Keep in mind, no one exercise regiment works for every person.
Develop a weight training program. You need to understand that there is no
single right way of weight lifting over 40.
Perform all of the exercises in a slow and controlled manner. To prevent
orthopedic trauma to joint structures, avoid ballistic (fast and jerky)
Click here, for complete insight into principles and guidelines for
strength training for older women.
Nutrition is essential: Women who have been successful at weight training over 40 made
changes throughout their life. Many added a cardio routine to
training and to burn any extra
fat caused by
overeating. Every bodybuilder
will tell you that you need to practice excellent nutrition. While nutritional
needs vary for each person, typically bodybuilders eat several small meals
throughout the day that are
protein rich and include complex
You need your breakfast. Your next meal after breakfast
is a small
A snack consisting of a
or a protein shake.
Your next meal will be your lunch. Two to three hours after that will be
another snack. After your snack will be your dinner. Dinner can consist of
a green salad, fish, baked potato and some vegetables. If you want a snack
at night you can. It is actually quite simple: the combination of a high
protein diet and the right kind of workout will make your muscles grow
like you never thought possible.
Always warm up before a workout: a proper
warm up improves the blood
circulation to the muscles, elevates respiration to promote oxygen absorption
and improves viscosity in the joints.
Begin with lighter weight and add on weights in the second and
third set. For example if your goal is to lift 50 lbs for 10 rep, begin by
lifting 30 lbs for 1st set (warm-up) then go on to do 3 sets of 50 lbs.
Aim at performing one set of all-out super high
intensity set of
either 8 rep or 5-10 sec of static hold.
range of motion so that the exercises are performed
through a "pain free arc" (e.g., the maximum range of motion that does not
elicit pain or discomfort).
Goal of every workout should be to increase intensity of every workout
compared to previous workout. At the same time, never use a resistance that is
so heavy it cannot be lifted at least eight repetitions per set. Heavy
resistance can be dangerous and damage the skeletal and joint structures. It
is recommended that every set consist of eight to 12 repetitions.
Always do some type of
cardiovascular exercise after you are
finished with the weights. There are a myriad of machines and apparatus
available today to keep cardio interesting, so you never get bored doing it.
Most people love to hate cardio, but it is a necessary evil ,especially for
older folks. It will increase lung power, keep your heart and arteries pumping
at optimum levels, help aid in your recovery from training, and the best part
of all, is it's ability to help out in the fat loss department.
Keep a Journal:
Right from the start you should keep a training and diet log to keep track of
your progress, and to learn in retrospect, what worked for you, or did not
quite cut it as far as diet and training go.
Things you may want to record daily are: your
bodyweight, mood before training, weights used For Exercises, comments Critiquing The Workout,
distance trained and calories
For diet you should add up protein, carbs, fats and calories for each
total them up for the day. Adjust things according to your progress, or lack
Water, in copious amounts, is essential for bodybuilding and for overall good
health, and proper bodily functions. Carry a 20 oz. sports bottle of water
with at all times, and refill it when needed.
Water is often the most
overlooked component in a fitness regimen. It is imperative to drink a gallon a day
as a minimum amount for most hard training active people. Water will also
create a sensation of fullness which in turn will keep you from overeating.
Last and first,
Think Young = Be Young!
Remember there is no dress rehearsal in life, this is it, live it to the
fullest at any age, not only when you are young. The most important thing you
HAVE to do for yourself today, is to resolve to get back in shape.
There is nothing better
for you as you age than weight training, coupled with cardiovascular work, and a
healthy diet. Strength training stabilizes bone density, and supports fat loss
by adding lean muscle tissue to your frame. For every pound of muscle you add to
your body you will burn more calories even at rest. Adding lean muscle promotes
an already healthy metabolism.
Dated 19 January 2011