Building muscle after age 50 requires moderation in your workout. You must keep in mind that your body is not as flexible at 50 compared to 30 and your testosterone levels are naturally lower. After age 40 the body loses 10% muscle every decade. To expect a long active life, building muscle is the best way to insure that.
The best way to build muscle after age 50 is to start with a warm up of 15 minutes. This warm up should consist of cardiovascular exercises to get your heart rate up and body temperature up. Once your blood flow is going, you are ready for a full body workout, following up with free weights. Do 8 to 10 repetitions and then end your workout in 1 hour.
Perform exercises using free weights. Do a full workout two to three times a week and be sure to rest between each workout. When you reach age 50, your body doesn’t recover quickly after exercising. The best weekly routine is to workout and rest the next day. Follow up a day of exercise followed by another day of rest. This will give your body an opportunity to recover.
Your exercises should be primarily lifting free weights. Perform dead lifts, bent-over rows, squats, overhead press and bench press. Keep the repetitions to between 8 and 10. Anabolic exercises are the best exercises because they promote muscle growth. It’s important to build the major muscles of the chest, back, shoulders and upper legs.
Isolation movements work on individual muscles. Exercises such as barbell curls, dumbbell curls, leg extensions, leg curls, tricep pushdowns and bench flyes are good isolation exercises to perform. Follow-up exercises with a good meal of carbohydrates and avoid a significant amount of carbs at other times.
Meals should be made up of protein. Eat eggs, meat and nuts to get sufficient protein. Eat also vegetables and fruit in addition to limited carbohydrates on days when you are not exercising. Eat up to six times a day. Omega-3 fatty acids are essential for muscle growth and general health. These fatty acids can be found in fish and eggs, so incorporate as much of these foods in your diet as possible.
After age 50, it is important to watch how you build muscle. You’re no longer 20 years old, so the lack of instant recoverability requires you to rest between workouts. Lifting free weights is the best way to have anabolic responses in your muscles. If you limit your workouts to 1 hour and limit your reps to 8 to 10, you should begin to see muscles growing which will ultimately lead to you being active for many more years.
via Paleohacks Paleo Cookbook Review http://ift.tt/15NFbyB
No comments:
Post a Comment