No matter what your age, you can improve your level of fitness. Having
strong muscles help you to maintain good posture, alleviate joint pain and even
prevent osteoporosis; but as we get older our bodies begin to lose muscle mass
and strength. However, studies show you are never too old to teach your muscles
new tricks. According to a study in the Journal of Strength & Conditioning
Research, it was determined that women in their twenties and their sixties,
made gains in the weight room at the same rate. Here are some tricks you can
utilize in your routine to keep your muscles strong.
Firm Up Faster: Add 5 percent
more weight to your reps. If you can do leg presses with 100 lbs now, for 2
consecutive sets, add 5-10 lbs. more weight in your next workout. Studies show
that people who increase their weights by 5-10 percent can gain strength by 38%
in 13 weeks.
Add interval cardio training in your gym routine. Research shows that this type
of training increases your cardio capacity and strengthens your heart muscle.
Perform short bursts of intense exercise followed by a period of recovery.
Perform 6-8 rounds.
Power Up: To increase your
muscles power, try fast lifts. According to Brad Schoenfield, author of Women’s
Home Workout Bible, by incorporating this type of training into your workout,
you increase how quickly your muscles can generate force. His rule of thumb:
Lift your weight in a 1 / 2 tempo – lift the weight in one second, take 2
seconds to lower the weight. Example: In a bicep curl, curl the weight quickly
– taking only one second, but lower the weight slowly – taking two seconds.