If you are thinking about bodybuilding, now may be the right time.

As you age, you lose lean muscle. You may have less energy and be less active. Bodybuilding can reverse the process, which will help you build muscle and gain more energy.

There are other health benefits of increasing your strength. It helps you to build strong bones, manage your weight, speed up your thinking, manage conditions. Arthritis, diabetes, back pain, And heart disease, And improve the quality of your life.

Is bodybuilding over 50 safe?

Even if you have never done it before, you can start bodybuilding now. “You can get in shape at any age if you live an active lifestyle and are in good health,” personal trainer Warren Gendel, winner of the Mr. Santa Barbara 1992 NPC Bodybuilding Contest and Well-Fit by Warren, Co. The owner says. focused on Health For men over 50.

Bracha Goetz, a child writer from Baltimore, started at the age of 60. “I started Lifting weights To keep my muscles strong and prevent osteoporosis, which my mother and older sister had. “

Lifting weights It is now part of Goetz’s routine and she feels strong and healthy. “Our body was designed to move, so it’s especially a pleasure to do music. Now I actually have stronger muscles than when I was younger, ”she says.

If you are not yet active or if you have a chronic health condition, talk to your doctor. They can help you decide if bodybuilding is right for you.

It’s not just for men

“Often, women are turned down for bodybuilding due to a common misconception that lifting weights will lift you up and look like a certain green Marvel hero,” says Griff Robinson, a NASM-certified personal trainer outside Boston. . “But bodybuilding is not just for men. Many women enjoy the mental, emotional and physical benefits of weight lifting.”

If you’re a woman and you don’t want to bulk up, don’t worry, Robinson says. “Unless you’re training like an elite, 22-year-old bodybuilder, you can expect to look fitter and more toned, not frivolous and frivolous.”

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How to start

After getting the green light from your doctor, start with 2-3 weightlifting sessions a week.

“Try to keep your workouts under 30 minutes,” Robinson says. It helps you to do high intensity exercises without your body.

Start with a brief warm-up. 5-10 minutes of brisk walking or try someone else Cardio Activity.

Aim for 12-15 repetitions of each exercise. Some people prefer to do 2-3 sets of 12-15 iterations, but experts say that one set is also fine. Choose a weight that is not too easy but not too hard. When you start feeling tired your muscles at the end of each set.

As you get stronger, you will see improvement. Your muscles will grow, you will feel stronger, and you will be able to work longer. When it looks easy, increase the weight slightly.

safety first

Follow these steps for safe and effective bodybuilding workouts after age 50.

Start slow. If you do it too early, you are more likely to get hurt. Light weight and ease of short sessions.

Remember to relax. Add the rest of the days to your bodybuilding routine. Your body needs time to recover from lifting weights. “Take a day off between each training session to rest and recover,” Gendel says.

Use good form. Poor form or technique can cause injury from lifting weights. If you are not sure how to do this properly, get a personal trainer to guide you.

Listen to your body. If something doesn’t feel right, stop lifting. Try using less weight. Double check your form and technique. Take a break for a few days. If you still feel pain, Talk to your personal trainer or doctor.

Round out your workout

Bodybuilding is not about lifting weights.

“If you want to stay in good shape and keep your body strong and healthy, it’s always a good idea to include some cardio, such as JoggingIn his fitness routine, Robinson says.

Add bodyweight movements to your routine. Try exercises like push-ups, squats and sit-ups, Robinson says. They use your own weight to help reduce the slow movement of the muscles and bones associated with osteoporosis.

Remember to eat well. “You need to do well Nutrition Your body should provide fuel for muscle growth, ”says Gendel.

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When to stop

Sometimes it is best to turn it off. Take a break from bodybuilding if:

  • You have a coldA with the flu, or an infection fever.
  • You feel too much tired You usually do.
  • You have muscle swelling or pain or Joint.
  • You have a symptom that you are not sure about.
  • near you Pain in chest.
  • Your Heartbeat is irregular, Fast, or fluttery.
  • You have shortness of breath.
  • You have a Hernia.

Sources

Source:

Mayo Clinic: “Strength Training: Get Strong, Lean, Healthy.”

CDC: “Growing Stronger: Strength Training for Older Adults.”

Warren Gendell, ACE-Certified Personal Trainer, San Francisco.

Bracha Goetz, Weightlifter, Baltimore.

Griff Robinson, NASM-Certified Personal Trainer, Boston.

Edward-Elmhurst Health: “The 10 Best Exercises for Senior Adults.”


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