Gains Over 40 - My 5,000th Workout

DO TRAINING IS AN "AGE IRON"?

Q: I've been lifting for about 20 years now, and I often struggle with joint pain and flexibility. How can I customize my training to benefit them?

A: "Age is just a number", some people will tell you. Yeah, say that to your joints. After some 25 years of hard work and hard work at my own gym - plates centered on each other in my daily battle against iron - I often surprised people when they learned I was 46.

Jim Stoppani, Ph.D., author of "Encyclopedia of Muscle & Strength" (Human Kinetics, 2006), co-author of the New York Times Bestseller, "LL Cool J & # 39; s Platinum 360 Diet and Lifestyle" (Rodale, 2010) saying the level and purpose of your experience is the most important factor in how you train. This is especially true for beginners, he added, because there is not much difference in how different beginners should practice. But as you become more and more advanced, you need to start thinking about age-appropriate exercises. If you are an older coach, it's time to consider other areas of focus.

LET YOUR ROUTIN FOR ADDITIONAL BENEFITS

Because decreased hormone levels, in particular testosterone and growth hormone, contribute to a 3% -5% decrease in muscle mass every decade after age 25, you may not make dramatic changes in your body no matter how often you train, Stoppani says. You also won't lose what you have as long as you hit every part of the body once a week. I suggest incorporating more endurance activities, such as cycling and running, to improve your cardiovascular health, something 40s and older should be concerned about. And in terms of flexibility, take up activities that increase your range of movement and flexibility, such as martial arts or yoga. Exercises such as clean and jerk and grazing will increase range of movement, flexibility and balance, as it involves a variety of movements.

One of the factors that you definitely don't want to take during your lifetime is shared health. In fact, research has shown that while weight training can improve cartilage damage, lightweight training can improve joint regeneration, which means that heavy lifting is a recipe for joint pain. That's why I recommend alternating heavy and very light workouts for certain muscle groups.

HOW YOUR AGE WORK IS IN YOUR FAILURE

Maximize your testosterone and growth hormone levels by following these guidelines:

1. Use a warm and cool session.


2. If you have been practicing for years, return to regular exercise but replace other physical activities to improve cardiovascular health and flexibility.


3. To maximize testosterone, choose a variety of joint exercises with low to moderate reps (3-8) and longer rest periods (about three minutes), while avoiding high-intensity techniques such as forced repetitions and supersets.


4. To maximize growth hormone levels, use higher reps (10-15) in the exercises with shorter rest periods (1-2 minutes or less), and use a variety of high intensity techniques.


5. Follow each weight training for muscle groups using very light weights (around 15-25 reps) to stimulate joint recovery.


6. Use negative exercises every 2-3 months to stimulate the replacement of old and weaker muscle fibers with new and stronger ones.

Gains Over 40 - My 5,000th Workout


==========================