Read How To Care For Your Body While Bodybuilding After 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.
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 first begin bodybuilding over 40, you will want to start with higher repetitions in addition to your lighter weight. About 15 reps are a good beginning. Some fitness experts recommend a "periodized" style where every other cycle uses lower reps with higher weights. You will have to judge your body's ability to adequately renew and repair before you begin this type of cycle. As you advance in your bodybuilding program, you can eventually lower the reps and add more 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 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 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.
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 first begin bodybuilding over 40, you will want to start with higher repetitions in addition to your lighter weight. About 15 reps are a good beginning. Some fitness experts recommend a "periodized" style where every other cycle uses lower reps with higher weights. You will have to judge your body's ability to adequately renew and repair before you begin this type of cycle. As you advance in your bodybuilding program, you can eventually lower the reps and add more 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 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 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 related articles for some years now. To learn more about over 40 bodybuilding, visit Scott Fishers excellent website on over 50 fitness.
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