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.
Once you have researched strength training and understand the unique needs for fitness over 40, you should also examine the success stories of other men and women bodybuilders your age. Seek out many people whose fitness goals and body types are similar to your own. They can be your role models as you develop your own training program and schedule. You should pay close attention to how gradually they began training, including weight amounts, rest, and reps.
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.
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.
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.
A proper warm up is also very important if you want to prevent injury and give your body the maximum benefit from your training. In addition to thoroughly stretching out your body, most experts recommend a 5 to 10 minute light cardio workout. Afterwards, you should warm up the specific muscle group you will be training by lifting half the weight. For example, if your goal for the training session is to lift 200 pounds, then start by doing 10 reps of 100 pounds or less.
If you have injured yourself before, you will need to protect yourself. Even if your injury was more than a decade ago, you will have to make sure you do not re-injure yourself. Always ask your doctor before beginning any bodybuilding program, especially if you have been hurt in the past. Your doctor can guide you to certain braces and suggest activities you should avoid.
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.
Scott Fisher has been writing on fitness and health related articles for some years now. To read more about over 40 bodybuilding , check out Scott Fishers authoritative website on fitness 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.
Once you have researched strength training and understand the unique needs for fitness over 40, you should also examine the success stories of other men and women bodybuilders your age. Seek out many people whose fitness goals and body types are similar to your own. They can be your role models as you develop your own training program and schedule. You should pay close attention to how gradually they began training, including weight amounts, rest, and reps.
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.
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.
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.
A proper warm up is also very important if you want to prevent injury and give your body the maximum benefit from your training. In addition to thoroughly stretching out your body, most experts recommend a 5 to 10 minute light cardio workout. Afterwards, you should warm up the specific muscle group you will be training by lifting half the weight. For example, if your goal for the training session is to lift 200 pounds, then start by doing 10 reps of 100 pounds or less.
If you have injured yourself before, you will need to protect yourself. Even if your injury was more than a decade ago, you will have to make sure you do not re-injure yourself. Always ask your doctor before beginning any bodybuilding program, especially if you have been hurt in the past. Your doctor can guide you to certain braces and suggest activities you should avoid.
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.
Scott Fisher has been writing on fitness and health related articles for some years now. To read more about over 40 bodybuilding , check out Scott Fishers authoritative website on fitness over 40 .