Find Out How To Protect Yourself While Bodybuilding Over Forty
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.
After you have researched bodybuilding and fully understand the unique needs for fitness over 40, you should study the success stories of other men and women bodybuilders your age. Find several people whose fitness goals and body styles are similar to yours. Use them as role models to develop your own training schedule and program. Pay special attention to how gradually they began training, including reps, weights, rest, and cycles.
In the beginning of a bodybuilding over 40 program you should start with a longer cycle that allows more rest. You will need more time for renewal and repair because you are not accustomed to this type of activity. Ideally, you would work a muscle group on day 1 and rest for two days. On day 4 you would do another muscle group and then rest for two more days. You would continue this process until you have trained every muscle group and then you would rest for two days before beginning the cycle again. As you adjust to strength training, you can shorten your cycles and rest if you prefer.
Never push yourself by starting with too much weight. Younger people often begin with too much weight. It really is not that they can start with more weight than you, but their bodies can repair the damage they cause faster. You should begin with a very low weight. The amount will vary per person, but it should be low enough so that you can keep control and perform the movements properly.
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.
If you want to prevent injury and get the maximum benefit from your training, you should start with a thorough warm up. After stretching, most experts recommend a light 5 to 10 minute session of cardio. Afterwards, you should warm up the body part you are targeting that day by lifting half of the weight for about 10 reps. For example, if your goal for that day is to lift 200 pounds, you should warm up with 100 pounds or less.
If you have a previous injury, make sure you care for it. Even if you have an injury from a decade ago or earlier, you will have to be cautious not to re-injure yourself. You should always consult a doctor before beginning any bodybuilding program, but especially if you have been hurt in the past. Your doctor may recommend braces to help you or suggest you avoid certain activities.
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. 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. - 17269
After you have researched bodybuilding and fully understand the unique needs for fitness over 40, you should study the success stories of other men and women bodybuilders your age. Find several people whose fitness goals and body styles are similar to yours. Use them as role models to develop your own training schedule and program. Pay special attention to how gradually they began training, including reps, weights, rest, and cycles.
In the beginning of a bodybuilding over 40 program you should start with a longer cycle that allows more rest. You will need more time for renewal and repair because you are not accustomed to this type of activity. Ideally, you would work a muscle group on day 1 and rest for two days. On day 4 you would do another muscle group and then rest for two more days. You would continue this process until you have trained every muscle group and then you would rest for two days before beginning the cycle again. As you adjust to strength training, you can shorten your cycles and rest if you prefer.
Never push yourself by starting with too much weight. Younger people often begin with too much weight. It really is not that they can start with more weight than you, but their bodies can repair the damage they cause faster. You should begin with a very low weight. The amount will vary per person, but it should be low enough so that you can keep control and perform the movements properly.
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.
If you want to prevent injury and get the maximum benefit from your training, you should start with a thorough warm up. After stretching, most experts recommend a light 5 to 10 minute session of cardio. Afterwards, you should warm up the body part you are targeting that day by lifting half of the weight for about 10 reps. For example, if your goal for that day is to lift 200 pounds, you should warm up with 100 pounds or less.
If you have a previous injury, make sure you care for it. Even if you have an injury from a decade ago or earlier, you will have to be cautious not to re-injure yourself. You should always consult a doctor before beginning any bodybuilding program, but especially if you have been hurt in the past. Your doctor may recommend braces to help you or suggest you avoid certain activities.
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. 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. - 17269
About the Author:
Scott Fisher has been writing on fitness and health related articles for some years now. To read more about bodybuilding over 40, check out Scott Fishers excellent website on over 50 fitness.
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