How To Care For Your Body While Bodybuilding Over 40
It's always a good time to go from out of shape to fit. It's not true that you have to be in your twenties to get in great physical shape, more and more people are learning that they can get into bodybuilding over 40. But there are different health concerns to take into account for a mature bodybuilder.
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.
For anyone bodybuilding over 40, you need to remember that your body needs more rest. You're no longer twenty, so your body will need more time to recover from a workout since it's not used to the 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.
When bodybuilding over 40 you should be doing more reps with light weights. 15 reps are a good place to start. Some experts have suggested that you can begin adding slightly more weight every other cycle while doing fewer reps. It's really up to you to know what your body can and can't handle, and how much rest and recovery it needs. But, eventually, you will be able to add more weight and lower your reps as you get stronger.
A good warm up is also critical if you want to prevent injury and get the most benefit from your training. After stretching, many experts recommend a light 5 to 10 minute cardio workout. Afterwards, you should warm up the muscle group you are targeting that day by lifting half the weight for about 10 reps. For example, if your goal is to lift 200 pounds in that training session, you should start by lifting 100 pounds 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 are simple tips to help people who are bodybuilding over 40. And if you have more questions or concerns, don't be afraid to ask a certified trainer. They're there to show you how to get the best out of your body. You can also visit my website if you want to find more tips and workouts. Using caution, common sense, and asking questions are the best tools you have to prepare yourself for bodybuilding over 40, and getting you started on the road to fitness. - 17273
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.
For anyone bodybuilding over 40, you need to remember that your body needs more rest. You're no longer twenty, so your body will need more time to recover from a workout since it's not used to the 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.
When bodybuilding over 40 you should be doing more reps with light weights. 15 reps are a good place to start. Some experts have suggested that you can begin adding slightly more weight every other cycle while doing fewer reps. It's really up to you to know what your body can and can't handle, and how much rest and recovery it needs. But, eventually, you will be able to add more weight and lower your reps as you get stronger.
A good warm up is also critical if you want to prevent injury and get the most benefit from your training. After stretching, many experts recommend a light 5 to 10 minute cardio workout. Afterwards, you should warm up the muscle group you are targeting that day by lifting half the weight for about 10 reps. For example, if your goal is to lift 200 pounds in that training session, you should start by lifting 100 pounds 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 are simple tips to help people who are bodybuilding over 40. And if you have more questions or concerns, don't be afraid to ask a certified trainer. They're there to show you how to get the best out of your body. You can also visit my website if you want to find more tips and workouts. Using caution, common sense, and asking questions are the best tools you have to prepare yourself for bodybuilding over 40, and getting you started on the road to fitness. - 17273
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