Learn How To Start Bodybuilding For Men And Women
Now is a great time to turn your chubby or unfit body into an athletic figure. There is no reason to believe that bodybuilding over 40 is less effective than it was 20 years ago. However, there are some precautions you should take to protect your health as you exercise.
Once you have researched strength training and understand the unique needs for fitness over 40, you should also examine the success stories of other men and women bodybuilders your age. Seek out many people whose fitness goals and body types are similar to your own. They can be your role models as you develop your own training program and schedule. You should pay close attention to how gradually they began training, including weight amounts, rest, and reps.
When you first begin bodybuilding over 40 it would be best to choose a longer cycle that gives you plenty of rest. Your body will need more time for renewal and repair because it is not used to or primed for this activity. Ideally you would work out one or two muscle groups on day 1. On days 2 and 3 you would rest. On day 4 you will train another muscle group and then rest for two days. On day 7 you would work out the remaining muscle groups and then rest for two days before beginning again. As you become more advanced, you can decrease your rest periods and shorten your cycles if you prefer.
Do not push yourself in the beginning by adding too much weight. Younger people often start off with too much weight. They cannot really start at a higher weight than you, but their bodies can repair the damage they are causing more quickly. In fact, you should start out at a very low weight. This amount varies, but make sure it is low enough so that you can maintain control at all times and perform the proper movements.
When you begin bodybuilding over 40, start with higher repetitions to compliment your lighter weights. 15 reps are a good starting place. There are some fitness experts who recommend "periodized" style where every other cycle you perform less reps but with slightly higher weights. You will have to determine when you body is able to repair fast enough to try this technique. As you become fit, you will be able to lower the reps and add weight to every cycle.
A proper warm up is also very important if you want to prevent injury and give your body the maximum benefit from your training. In addition to thoroughly stretching out your body, most experts recommend a 5 to 10 minute light cardio workout. Afterwards, you should warm up the specific muscle group you will be training by lifting half the weight. For example, if your goal for the training session is to lift 200 pounds, then start by doing 10 reps of 100 pounds or less.
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 recommendations will help you practice safe bodybuilding over 40. If you have more questions or are concerned you may injure yourself, consult a certified trainer. They can show you how to train your body. Using caution and asking for help will prepare you for a more intense workout down the road and get you started on the path to fitness. - 17273
Once you have researched strength training and understand the unique needs for fitness over 40, you should also examine the success stories of other men and women bodybuilders your age. Seek out many people whose fitness goals and body types are similar to your own. They can be your role models as you develop your own training program and schedule. You should pay close attention to how gradually they began training, including weight amounts, rest, and reps.
When you first begin bodybuilding over 40 it would be best to choose a longer cycle that gives you plenty of rest. Your body will need more time for renewal and repair because it is not used to or primed for this activity. Ideally you would work out one or two muscle groups on day 1. On days 2 and 3 you would rest. On day 4 you will train another muscle group and then rest for two days. On day 7 you would work out the remaining muscle groups and then rest for two days before beginning again. As you become more advanced, you can decrease your rest periods and shorten your cycles if you prefer.
Do not push yourself in the beginning by adding too much weight. Younger people often start off with too much weight. They cannot really start at a higher weight than you, but their bodies can repair the damage they are causing more quickly. In fact, you should start out at a very low weight. This amount varies, but make sure it is low enough so that you can maintain control at all times and perform the proper movements.
When you begin bodybuilding over 40, start with higher repetitions to compliment your lighter weights. 15 reps are a good starting place. There are some fitness experts who recommend "periodized" style where every other cycle you perform less reps but with slightly higher weights. You will have to determine when you body is able to repair fast enough to try this technique. As you become fit, you will be able to lower the reps and add weight to every cycle.
A proper warm up is also very important if you want to prevent injury and give your body the maximum benefit from your training. In addition to thoroughly stretching out your body, most experts recommend a 5 to 10 minute light cardio workout. Afterwards, you should warm up the specific muscle group you will be training by lifting half the weight. For example, if your goal for the training session is to lift 200 pounds, then start by doing 10 reps of 100 pounds or less.
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 recommendations will help you practice safe bodybuilding over 40. If you have more questions or are concerned you may injure yourself, consult a certified trainer. They can show you how to train your body. Using caution and asking for help will prepare you for a more intense workout down the road and get you started on the path to fitness. - 17273
About the Author:
Scott Fisher has been writing on fitness and health related articles for some years now. To find out more about over 40 bodybuilding, pay a visit to Scott Fishers excellent website on over 50 fitness.
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