Staying strong at age 60 and beyond is a very important component in your quest to take advantage of your current lifestyle and prepare for an enjoyable and active retirement. However, fitness magazines and most personal trainers will give you the impression that building bigger muscles should be your main goal in the gym.
Yes, building bigger muscles is ideal for the ego. Unfortunately, for the most part, that's all the bigger muscles will help - your ego. If you are looking to have more energy, improve your immune response, manage stress better and maintain your bone density higher to protect yourself, you will need to focus on building your strength.
With regard to weight lifting, most routines can be divided into one of three main categories: bodybuilding, powerbuilding and powerlifting. Bodybuilding focuses on building muscle size, while powerlifting focuses on building strength. As you may have thought, powerbuilding is a combination of both without any real attention either. Most fans of your local gym belong to this category, whether they know it or not.
Obviously, there is some cross-breeding between strength and powerlifting results, often the results of an athlete's unique genetics. Some bodybuilders easily form strength in their exercises, while some powerlifters end up with bulky muscles without training for size. But in both cases, it is the exception, not the rule.
It must evolve in the formation of size to strength as it matures is evident in basic human physiology. Everything else is the same, your body reaches its greatest potential to build muscle size at age 24 - reaches its maximum stage for strengthening to 40. Does this mean it does not Can not be strong at 60 o 70? Of course not - research has shown even more than 100 still benefit from bodybuilding. But this indicates that your body feels of strength is more important than being physically attractive during its second half century.
So how strong are you at 60? Or be strong at 60 or more? Assuming you have checked with your licensed health care professional and are learning to start lifting weights, start by learning the proper way to perform large compound movements (a compound exercise involves one or two joints during the exercise) elevator).
Powerlifting's racing sport focuses on three exercises only: squats, presses and deadlifts. Of the three, they involve each major muscle group in the body so that they are an excellent measure of total strength. But for continuing education exercises, you want some extra exercises to be thrown into your mix.
The folded lines and the superior pressure, standing or sitting, are great compound exercises to add to your mixture. These 5 compound exercises should be the mainstay of your training approach and then you can add shoulder mobility exercises and isolation exercises for your arms, abdominal muscles, hamstrings and calves because your Time and energy. Do not exaggerate in those, however, as you would not want them to stop you from fully recovering between workouts.
And this is another key to staying strong at age 60 and up: keeping your training intensity as high as you, safely and wisely, but allowing more time between sessions, Drive to allow complete recovery. Try to hit each part of the body twice a week, either by a training division or by full body exercises twice a week. And you should go without saying that you need good nutrition and a good night's sleep each night to nurture and support your recovery between workouts.
As for the exercises themselves, experiment and see what suits you best. Keep your sets between 3 and 5 sets per exercise and do not exceed 6 or less than 3 repetitions per game. Try to avoid the temptation of training your 1-max rep - for the most part you are preparing for injuries and it is Too difficult for your central nervous system (CNS).
Even the most competitive competitors test their maximum of 1 representative in the competitions, keeping their training from 60% to 90% of their maximum of 1 representative. Instead of focusing on increasing your 5-rep or 3-rep maximum. Be assured that if your strength is building your strength 3-rep or 5-rep, your 1-rep max is growing!
As a last tip, every 5th or 6th week reduces the weight to about 50% for this week. This gives your body and your CNS a chance to fully recover - you will usually find that you can increase the weight of your previous elevators by 5 or 10 pounds when you return to the gym the following week.
At first it is an effort to start and continue regularly, but in a short time you will find that it is just another part of your new, healthier, stronger and more active lifestyle - and you will love this That you feel every day! Staying strong at 60 and beyond can really help you enjoy all aspects of your life more and more continually!
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