| |
| |
|
Muscle Building Information |
|
|
|
Are You Too Old to Pump Iron?
Are you too old for weight lifting? Will weight lifting help you stay and look younger? The answer to the first question is no and to the second is a resounding yes. Weight lifting will help both men and women stay fit and supple and might even help you look younger. And, no matter what your age, you're not too old to start. In 1982, Dr.Walter Bortz,writing in The Journal of the American Medical Association, stated that a number of the physical changes we undergo as we age, such as loss of muscle tone, organ deterioration, and osteoporosis are "indistinguishable whether caused by age or inactivity." He believed that exercise could delay many of the diseases associated with aging, adding "at least a portion of the changes commonly attributed to aging are in reality caused by disuse and, as such, subject to correction". As we age, we lose bone density and muscle mass. We get stiff and our joints creak. Instead of using our body, we "rest" it even more, starting a very dangerous downward spiral. The synovial fluid dries up, the tendons become brittle, the sinews grow weak. It hurts to move, so we don't. More recently Dr Henry Lodge and Chris Cowley published a new book on this theme, "Younger Next Year: A Guide to Living Like 50 Until You're 80 and Beyond". The premise of this book is that weight lifting will help reverse the loss of both bone density and muscle mass that begins to take place as we get older. And they're not talking about light weights, but rather big heavy weights. In July 1983, Terry Todd wrote in Sports Illustrated that "Anyone who has spent much time in what is sometimes called the "Iron Game" has, of course, seen weight trainers over 40 whose physiques were?surprisingly youthful. Apparently there is something about the act of regularly stressing your body with heavy exercise that gives it the wherewithal to resist the visual manifestations of advancing age?research in this area suggests that men and women of middle age will respond to systemic progressive resistance with weights by becoming more powerful and more flexible, with more endurance and less fat." In 2003, the Centers for Disease Control reported that strength training "can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:arthritis, diabetes, osteoporosis, obesity, back pain and depression." Strength training will also increase your flexibility and balance, which decreases the likelihood and severity of falls. One study in New Zealand in women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training. I don't agree that we need to undertake heavy weight training to see substantial benefits. The American College of Sports Medicine strength training guidelines say we should start with at least two days a week of any type of resistance exercise by doing 8 to 10 different exercises and doing 8 to 12 repetitions per day. A repetition is how many times you lift the weight or do the exercise. So start off with a weight that you can lift correctly for at least 8 reps, even if it's only 2 to 5 pounds. Rest between each set of repetitions and between each exercise. If you can't make it to 8 reps during the first few tries, don't give up. Do as much as you can do. You'll be suprised at how soon you will feel like you need to add a bit more weight. But the goal is not to become a body builder, but rather to restore your muscle tone and joint movement. You can gradually work your way up to heavier weights if you desire, but you will obtain the best benefit by avoiding injury and sticking to the program - lifting weights every two or three days. An excellent resource on this subject is Getting Stronger: Weight Training for Men and Women by Bill Pearl and Gary Moran, Ph.D. I have the edition that came out in 1986. A newer one is now available. I have referred to it constantly over the last 19 years. The book gives you tips and pointers on how to set up a strength training regime. There are illustrations of every exercise with step by step instructions on how to do them properly. You can either learn beginning to advanced body building, sports fitness routines to help you do better in 22 different sports, exercises to help prevent injuries at work or just the principles of general conditioning and strength training. And you don't need any fancy equipment to get going. Almost all the exercises use cheap dumbbells and weights that are available in just about every sporting goods store. All in all, this is a very comprehensive book on weight training and is especially helpful to those of us who have never lifted weights before. If you have any disease, injury or physical disability, consult the doctor who has been treating you before undertaking these exercises. Follow his advice on how to get started and do not strength train if he says not to. Start off slowly with light weights. Follow the diagrams in the book to make sure you're positioning your body correctly to avoid injury and obtain the best result from your workout. After several weeks, you will be well on your way to improving your appearance, physique and general attitude toward life, while doing wonders for you internal organs and maybe even fighting off disease. "Use it or lose it" applies to just about every part of your body. Don't "lose it" because of inactivity and disuse. This article is for informational purposes only. It does not purport to offer medical advice. Consult a qualified physician before undertaking any exercise program. Jean Bowler Ms Bowler has been a ballet dancer and teacher, a gynmastics coach, and aerobics teacher and a private coach. She has a strong interest in antiaging research. She is the editor of Ageless Beauty, Your AntiAging Exercise Resource
MORE RESOURCES:
Build-Muscle - Google News |
|
|
|
RELATED ARTICLES
Why my Lactate Threshold Training is better than any other Strength Training System It's a very simple training system. Consisting of using your body in space with simple counts. Sneak a Little Intensity into Your Workout You know you're on autopilot during your workouts when, halfway through you're set on the pec dec, you realize you're sitting on someone's lap. It's time to shake things up a bit. Muscle Building Workouts at Home! Most people make an excuse that they don't have time to workout, they are too lazy to spend any time on workouts. Whatever time they are left with, they want to relax, watch TV or listen to music . Body Part Isolation vs. Complex Movements in Strength Training - Build Real Muscle Instead of Fake! Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:"What exercise can I do to isolate my _______ (insert your muscle of choice - abs, quads, biceps, triceps, etc)?"It doesn't matter which muscle someone is asking about, they always seem to be asking how to 'isolate' it. Personal Training: 6 Secrets of Award Winning Customer Service Would you believe that your ability to provide quality customer service to your clients is at least as important as your ability to get them results from their training program? Did you even know that customer service was going to be part of your business model? After all, what does personal training have to with customer service?The answer: everything. Remember that your clients are people first, and their status as one of your clients comes second. How To Get Incredible Gains If You Aren't Getting Them Already... And... How To Get Them Fast! The key to rapid muscle growth, is to perform all your exercises well outside your comfort zone. If you had performed the barbell curl to the point of complete and momentary exhaustion, instead of "copping out" at the tenth. Monster Triceps They make up the biggest trio in bodybuilding.No, not Arnold, Franco, and Lou. Clothes and Shoes and Stretching Now that we have a trainer, our next concern is to be equipped with the proper shoes and clothes, so our training experience can be maximized. If your trying to create a great body you need to start with clothes and shoes that will make you feel good as well as look good! {The reason behind that is if you look and feel good you will tend to be in a motivated state of mind, and in this state we build consistency, this is where results come from. Anabolic Hormones - A Two-Edged Sword When I was a young boy, emerging muscles were the coolest thing. If a vein popped out a little, that was even more awesome. Tips to Help You Gain Weight There are a couple of reasons why most people fail in their attempt to gain more muscle mass:A. Improper diet. Muscle Gain Visualization Tips Visualization can play an important part in gaining weight and maintaining a healthy lifestyle. Gaining weight can be difficult for many people who don't use their minds to help in the process. The Ultimate Hard Body Exercise The Front Squat:As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. The Baby Boomer Athlete Are you a Baby Boomer? If you were born between the years of 1946 to 1964, you are part of the 79.1 million Boomers, comprising 29 percent of the total US population. 5 Familiar Bodybuilding Troubles...Which Do You Want To Overcome? In my 3 decades of training experience I have identified 5 major bodybuilding troubles or problems. These are:-1 Overtraining. Resistance Training With Your Dog You may be wondering, "How can I possibly do resistance training with my dog?" Well, here are a few exercises you can do with the aid of your faithful furry companion.Leg raises - if you have a male dog, he's probably already shown you how to do this one. Reasons Why Leg Training Should Not Be Ignored As a modern weight lifter or body builder, I want you to picture something. Picture yourself as an extremely musucular person with very little body fat. Personal Training: 3 Powerful Ways to Position Yourself as an Expert Regardless of what profession you are in, it is critical that people believe that you know what you are talking about! You won't find very many successful lawyers whose clients never win in court, or popular doctors whose patients are continually misdiagnosed. This concept obviously applies to personal trainers as well, and making sure you are viewed as an expert in your field is as important as having the knowledge to begin with. Most Amazing (and Ridiculously Simple) Trick For Stiff-Legged Deadlifts You Will Ever Read In Your L The stiff-legged deadlift is one of the best exercises you can do for your hamstrings. The only problem is, it can also be one the hardest exercises to perform properly. The Dangerous Secret of Extreme Muscle Growth You've decided to join a gym, but you're not sure the best way to work out, and don't want to pay for a personal trainer who may not really know what he's talking about? Already an experienced weight lifter, but aren't getting the results you want? Read on for the best tips for working out if you have a full gym facility, and the secret to extreme muscle growth. Before and After You should always warm up before lifting any weights. Comeback Bench Program For those who are not familiar with my name, I am a National Level Strongman competitor in the United States. I lift stones that weigh just under 400 pounds, flip a 900+ pound tire routinely, and lift logs overhead.
|
| home | site map |
| © 2008 |
