Strength training program for mature men
Aug 24, 2012, 8:36 a.m.
Strength training for men who see age 55 in their rear view mirror is different than strength programs for the younger set. If you're in this group, you may be aware that you typically are subject to decreasing muscle mass and lower bone mineral density.
These unfortunate realities can make things you do around the house and in the yard painful or, at least, challenging. This is why moving that air conditioner or cutting the lawn tiring, painful or even impossible. Losing muscle mass and bone mineral density also heighten your risk of falls, sometimes causing fractures.
Fortunately, older, more mature men can adopt strength programs that work well. The key to success is focusing on exercises mirror everyday activities. You'll also need to allow enough time to recover from your strength training for men workouts. You'll not be surprised that you need to keep to your diet, consuming nutritious food objects.
Strength training for men over 55 concentrate on improving both strength and balance. Instead of pumping heavy iron, you'll work on functional exercises that are similar to some normal daily activities. You will be pleasantly surprised that functional strength programs, mimicking actions such as climbing stairs, lifting heavy items and simply getting up from a chair improve large muscle groups, while also improving your balance and stability.
You must remember, however, that you're not 25 any more -- you're probably not even 55 any longer. You cannot go from the couch to high level workouts. Unless you've been a workout warrior consistently since you were younger, you should start slowly and work up to more intense strength programs. You might begin with step-ups onto small steps or even slowly sitting and rising from a chair.
These easy beginning exercises give you the most benefits when you concentrate on keeping your torso and back straight, perpendicular to the floor, while centering your body weight towards the heel of your feet. After you can do these simple exercises, you can add ever-increasing, but reasonably weighted, dumbbells to build some strength.
Understand that your muscles and joints will not recover from an intense workout as they did when you were 30. You should rest for at least two days, possibly three, between your strength training for men between workouts. However, you can increase the weight load and number of repetitions based on stair and chair basic strength programs.
Focus on large muscle groups, such as quads, hamstrings and abdominals. When matched with a nutritious, balance diet, including protein, carbs and calcium, you will build muscle--and strengthen your bones, too. Always get a "go ahead" from your doctor if you've spent too much time as a couch potato. You'll enjoy these strength programs for mature men, feel better and look fabulous.
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