How To Care For Your Body While Bodybuilding Over 40
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.
You have to understand how the body matures, and to do that you should look at other people who are bodybuilding over 40 to see why and how they are successful. Look at people who have a similar body type to your own and whose goals match your own, and consider using them as a template. Consider copying their training programs and schedules. They use a slow, gradual build up in their reps, weights, and cycles.
When you first start bodybuilding over 40 you should probably choose a longer cycle that will give you more rest. Your body will need extra time for renewal and repair because it is not accustomed to this activity.
Ideally, you might focus on one muscle group the first day, resting for the following two, target a second muscle group on the fourth day, and rest for another two days. On the seventh day you would exercise the remaining muscle groups before taking another two day rest, and then starting the cycle again. When you become more fit, you can consider shortening your rest to one day.
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.
And you shouldn't forget to warm up if you don't want to hurt yourself. Stretch first, and then perform a 5 to 10 minute cardio routine to gt the blood going. This should be followed by an exercise to target the muscle group you're going to be working with by lifting only half the weight for ten reps. An example would be that someone who wanted to lift 200 pounds should warm up by lifting 100 or less.
If you've been injured in the past, remember to protect it. It doesn't matter if it's ten or twenty years old, you should still be careful so you don't re-injure yourself. Talking to your doctor before you begin any exercise regime is a good idea, especially when it concerns those old injuries. He might be able to give you advice on what exercises to avoid, or supply you with a brace.
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. - 17273
You have to understand how the body matures, and to do that you should look at other people who are bodybuilding over 40 to see why and how they are successful. Look at people who have a similar body type to your own and whose goals match your own, and consider using them as a template. Consider copying their training programs and schedules. They use a slow, gradual build up in their reps, weights, and cycles.
When you first start bodybuilding over 40 you should probably choose a longer cycle that will give you more rest. Your body will need extra time for renewal and repair because it is not accustomed to this activity.
Ideally, you might focus on one muscle group the first day, resting for the following two, target a second muscle group on the fourth day, and rest for another two days. On the seventh day you would exercise the remaining muscle groups before taking another two day rest, and then starting the cycle again. When you become more fit, you can consider shortening your rest to one day.
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.
And you shouldn't forget to warm up if you don't want to hurt yourself. Stretch first, and then perform a 5 to 10 minute cardio routine to gt the blood going. This should be followed by an exercise to target the muscle group you're going to be working with by lifting only half the weight for ten reps. An example would be that someone who wanted to lift 200 pounds should warm up by lifting 100 or less.
If you've been injured in the past, remember to protect it. It doesn't matter if it's ten or twenty years old, you should still be careful so you don't re-injure yourself. Talking to your doctor before you begin any exercise regime is a good idea, especially when it concerns those old injuries. He might be able to give you advice on what exercises to avoid, or supply you with a brace.
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. - 17273
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