How To Care For Your Body While Bodybuilding Over 40
Today is a great day to get in shape! People think that only twenty-somethings can have those perfect, muscular bodies, but that's not true in the least; more and more people are discovering the fun of bodybuilding over 40. No matter what your age, there are going to be precautions to take to protect yourself.
Once you have researched bodybuilding and feel you understand the elements of fitness over 40, you should also study the success of other men and women bodybuilders your age. Find several people with body types and fitness goals similar to your own and use them as role models. Use them to create your own training schedule and program. Also, note how gradually they began training, including their reps, weights, and cycles.
When bodybuilding beyond 40, you need a longer cycle that will give your body the rest it needs. Because it's not accustomed to this sudden exercise, your body needs time to recover.
A sample program many people have found useful is: target a muscle group for day 1, rest on days 2-3, target a second muscle group on day 4, rest on days 5-6. On day 7 exercise the rest of your body, and take two more days to recover. As your body gets into better shape you'll find yourself able to cut back on your rest days.
Don't start to work with too much weight. Many younger people begin with a higher weight. This isn't because they're healthier and stronger than you, it's because their bodies can heal from strains and pulls more swiftly. Start at a low weight you feel comfortable with. Starting small gives you extra control while you learn to perform the proper lifts and work with the machines properly.
You should begin bodybuilding over 40 by using higher repetitions with your lighter weights. 15 reps are a good place to start. Some experts recommend a periodized style where every other cycle you use slightly more weight but perform fewer reps. It will be up to you to determine when your body can repair and renew fast enough to begin this type of training. Eventually, you will be able to lower the reps and add weight at every cycle.
In order to prevent getting injuries, you should warm up before you work out. First, stretch, followed by a 5-10 minute cardio routine. Following that you should target the muscle group you intend to concentrate on that day by lifting roughly half your target weight for 10 reps. Perhaps you want to lift 200 pounds this afternoon, so you should lift 100 pounds or less a few times to get those muscles ready.
If you have a prior injury, you will need to protect it. Even if your injury is more than a decade old, you will have to take caution not to re-injure yourself. Always talk to your doctor before beginning a bodybuilding routine, especially if you have been hurt before. Your doctor may recommend you use a brace or avoid certain movements.
These simple tips will help you practice safe bodybuilding over 40. If you have additional questions or are worried about hurting yourself, ask a certified trainer. A trainer can show you the best way to train your body. You can also visit my website if you want to find more tips and workouts. Remember, using caution and asking for help is the best way to prepare for a more intense workout later and will get you safely started on the path to fitness. - 17268
Once you have researched bodybuilding and feel you understand the elements of fitness over 40, you should also study the success of other men and women bodybuilders your age. Find several people with body types and fitness goals similar to your own and use them as role models. Use them to create your own training schedule and program. Also, note how gradually they began training, including their reps, weights, and cycles.
When bodybuilding beyond 40, you need a longer cycle that will give your body the rest it needs. Because it's not accustomed to this sudden exercise, your body needs time to recover.
A sample program many people have found useful is: target a muscle group for day 1, rest on days 2-3, target a second muscle group on day 4, rest on days 5-6. On day 7 exercise the rest of your body, and take two more days to recover. As your body gets into better shape you'll find yourself able to cut back on your rest days.
Don't start to work with too much weight. Many younger people begin with a higher weight. This isn't because they're healthier and stronger than you, it's because their bodies can heal from strains and pulls more swiftly. Start at a low weight you feel comfortable with. Starting small gives you extra control while you learn to perform the proper lifts and work with the machines properly.
You should begin bodybuilding over 40 by using higher repetitions with your lighter weights. 15 reps are a good place to start. Some experts recommend a periodized style where every other cycle you use slightly more weight but perform fewer reps. It will be up to you to determine when your body can repair and renew fast enough to begin this type of training. Eventually, you will be able to lower the reps and add weight at every cycle.
In order to prevent getting injuries, you should warm up before you work out. First, stretch, followed by a 5-10 minute cardio routine. Following that you should target the muscle group you intend to concentrate on that day by lifting roughly half your target weight for 10 reps. Perhaps you want to lift 200 pounds this afternoon, so you should lift 100 pounds or less a few times to get those muscles ready.
If you have a prior injury, you will need to protect it. Even if your injury is more than a decade old, you will have to take caution not to re-injure yourself. Always talk to your doctor before beginning a bodybuilding routine, especially if you have been hurt before. Your doctor may recommend you use a brace or avoid certain movements.
These simple tips will help you practice safe bodybuilding over 40. If you have additional questions or are worried about hurting yourself, ask a certified trainer. A trainer can show you the best way to train your body. You can also visit my website if you want to find more tips and workouts. Remember, using caution and asking for help is the best way to prepare for a more intense workout later and will get you safely started on the path to fitness. - 17268
About the Author:
Don't waste your time, effort and money on B.S. "Miracle Programs" that don't deliver results! Learn the honest truth revealed by a real Body Building expert and at last start noticing the gains you want. Visit us if you want to read more Bodybuilding Articles
posted by X - Men at
3:23 PM
0 Comments:
Post a Comment
Subscribe to Post Comments [Atom]
<< Home