It’s always a good time to go from out of shape to fit. It’s not true that you have to be in your twenties to get in great physical shape, more and more people are learning that they can get into bodybuilding over 40. But there are different health concerns to take into account for a mature bodybuilder.
Once you have researched bodybuilding and feel you understand the elements of fitness over 40, you should also study the success of other men and women bodybuilders your age. Find several people with body types and fitness goals similar to your own and use them as role models. Use them to create your own training schedule and program. Also, note how gradually they began training, including their reps, weights, and cycles.
For anyone bodybuilding over 40, you need to remember that your body needs more rest. You’re no longer twenty, so your body will need more time to recover from a workout since it’s not used to the activity.
Ideally, you might focus on one muscle group the first day, resting for the following two, target a second muscle group on the fourth day, and rest for another two days. On the seventh day you would exercise the remaining muscle groups before taking another two day rest, and then starting the cycle again. When you become more fit, you can consider shortening your rest to one day.
Don’t start to work with too much weight. Many younger people begin with a higher weight. This isn’t because they’re healthier and stronger than you, it’s because their bodies can heal from strains and pulls more swiftly. Start at a low weight you feel comfortable with. Starting small gives you extra control while you learn to perform the proper lifts and work with the machines properly.
Begin your bodybuilding over 40 with more repetitions of small weights. 15 is a good number to start with. You could consider a periodized style where, every other cycle, you begin to add more weight but do fewer reps. It’s really up to you and your body to determine how fast it can recover from these workouts, and when it’s ready for the next one. Eventually, though, you will be able to increase the weight.
In order to prevent getting injuries, you should warm up before you work out. First, stretch, followed by a 5-10 minute cardio routine. Following that you should target the muscle group you intend to concentrate on that day by lifting roughly half your target weight for 10 reps. Perhaps you want to lift 200 pounds this afternoon, so you should lift 100 pounds or less a few times to get those muscles ready.
If you’ve been injured in the past, remember to protect it. It doesn’t matter if it’s ten or twenty years old, you should still be careful so you don’t re-injure yourself. Talking to your doctor before you begin any exercise regime is a good idea, especially when it concerns those old injuries. He might be able to give you advice on what exercises to avoid, or supply you with a brace.
These simple tips will help you practice safe bodybuilding over 40. If you have additional questions or are worried about hurting yourself, ask a certified trainer. A trainer can show you the best way to train your body. You can also visit my website if you want to find more tips and workouts. Remember, using caution and asking for help is the best way to prepare for a more intense workout later and will get you safely started on the path to fitness.
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