BUILDING MUSCLE OVER 50, WE SHOW YOU THE BENEFITS WITHOUT TAKING IT TO THE EXTREME
MUSCLE BUILDING AFTER SIXTY WITH SAMPLE WORKOUT AND EXERCISE DEMONSTRATION VIDEOS
HAVING THE RIGHT GYM SHOES IS ONE THING. HAVING THE RIGHT COACH IS EVERYTHING
THE IMPORTANCE OF BUILDING MUSCLE OVER 50
The average person starts losing muscle mass about the age of 25, It's been estimated that as an adult, you can lose 5 to 7 pounds of muscle every 10 years.
The older you are, the more important it is for you work on maintaining, or increasing your muscle mass. We are not talking about extreme muscle building but enough for you to maintain a good standard of wellbeing.
In addition building muscle over 50 improves your appearance by toning, firming and dropping body fat, adding more muscle also serves to protect you from injury in case of a fall.
Having more muscle tissue can also shield you from damage caused by a blow to a bone or internal organ.
The loss of muscle mass can restrict your physical abilities, it can also reduce your metabolism which causes you to gain more body fat.
As you get older your hormone levels start to drop which can make you tire quicker leading you have less energy and stamina, it can also lead to serious health problems.
WHAT ARE THE BENEFITS TO BUILDING MUSCLE OVER 50?
# You will boost your Self-Esteem and increase your confidence.
# Have a better Appearance with better Health and Less Risk of Injury.
# Increases bone density and reduces the risk of osteoporosis and fractures..
# Calories burn more efficiently as we need muscle to burn fat.
# A regular strength training program can improve sleep.
# You will have More Energy and stamina throughout the day.
BUILDING MUSCLE OVER 50
Aerobic activity and strength training are both important for health, we recommends that able adults do both on a regular basis; 20 to 60 minutes of aerobic activity is advised 3 to 5 days a week and weight training should be done for 20 to 30 minutes 2 to 3 times a week.
We also suggest that people perform stretching exercises -- which increase the range of motion, or amount of movement, of joints -- a minimum of 2 to 3 times a week.
Doctors at the International Osteoporosis Foundation report that building muscle over 50 exercises can greatly increase the overall health of male and female patients.
Leg and abdominal workouts can help to prevent falls in elderly adults over 50 that often result in perilous hip fractures. Additionally, abdominal exercises help to reduce belly fat and help relieve poor posture and avoid muscle injuries and lower back pain, report doctors at the Mayo Clinic.
The advice to use light weights and high repetitions if you're older is not accurate. If you choose a dumbbell that's no heavier than your drinking mug and you can do more than 30 reps of a biceps curl, it's too light.
The rule-of-thumb is 8-12 reps for building muscle and strength, and 15-20 for muscular endurance. Yes, you do want to build muscle.
Start out with light weights until you learn the exercises. Then work up to a weight that tires your muscles after 10 or 12 repetitions.
You can do some of your exercises at different reps, but don't go so light that you don't challenge your muscles or so heavy that you can't maintain good technique.
Building muscle over 50 can make you feel really good about yourself, but be sure you get adequate rest and don't overdo it.
The program you choose depends on your level of fitness, time schedule, and level of enthusiasm. Talk to your doctor before beginning to see if there are exercises you should avoid.
If you would like any advice on workouts and nutrition, or your just not sure where to start, we can help. Please use the CONTACT US form below to ask any questions.
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