If you are thinking about adding strength training to your
exercise program, exercise will have better results if
not exercise in the most efficient way.
Rule number one when you strength train: if it hurts, do not
do .. If any exercise causes pain, stop immediately. Change
exercise or exercises to do more work on the same
body parts, but not painful. If you are just learning
exercise, read the instructions to make sure you are doing
it properly. Pain is a signal that the body is not happy, so
listen to it. You should be able to tell the difference between
pain and pain that signals injury.
drink.
If your doctor has requested to limit fluids, be sure to
Drink lots of water when it comes to exercise that
seems to be sweating. Many older people tend to be low
liquid lot of time, even when not exercising.
Experts tell us that we lose our sense of thirst as we get
older, so you need to drink even when you do not feel
thirsty.
Will my muscles get really big?
Ladies, do not worry you will bulk up like Arnold
Swartzenegger - it will not happen. You should take
steroids and other drugs to be really big muscles.
However, your muscles will become more toned, and you'll
be able to see their outlines. Friends May ask if you have lost
weight, but are not, you've lost fat and gained muscle.
Men will develop larger muscles, because their bodies
contain more testosterone. But they will also have to take
Steroids and work harder than they do to look like
Arnold Swartzenegger.
Please feel warm.
Make sure you warm up your body before you do. You
risk of injury if you do not. In my training strength training, what we do
two to three minutes warm-up with gentle stretching before
do strength training exercises. You must move
your body to loosen joints and muscles warm. You
can warm up by walking or moving around a few
minutes or can do resistance exercises without weights
heating. Dance and March around the house - nothing
It feels good - but do not neglect to warm up
before beginning their work. suggested warm-up
included in my book.
How often should I do?
You should do two or three times a week - not on
consecutive days - because it takes at least 48 hours
your body to recover after training. When you lift weights,
muscles are damaged because you ask them to work
harder than usual to do. Exercise creates a strain
tiny tears in muscle tissue and your body produces proteins
repair. Over time, proteins that accumulate
makes muscle fibers bigger and stronger. In fact, your
muscles rebuild themselves stronger than they were - just
In case you ask them to lift heavy weights again. This
process takes at least 48 hours, so exercise
should be at least two days apart. Would you like to lift weights
Every day, you can do exercises for upper body one days
and lower body to another.
Be sure that cardiovascular exercise than strength
training.
Alternate your workouts with cardiovascular exercises such as
as brisk walking, or engage in a sport you enjoy, such as
tennis or golf. Experts disagree on the amount
cardiovascular workout you should do, but I suggest that the
very least, go for a quick 30-minute walk from at least five
times a week. Notice I said "quick" walking. Moseying is
better than nothing, but actually faster, better. You
need to get your heart rate and your lungs cleaned out.
You'll be tired after his first practice.
The first couple of workouts do you do when you start a new
strengthening program will leave you feeling exhausted
because you use muscles that have not worked.
After several weeks, your workouts should leave you feeling
invigorated.
If you're still tired a few days after training, and
may be more stressing your body and you should reduce
the intensity of your workout - probably by reducing the amount
weight or reducing the number of repetitions or
sets.
When muscles become sore.
Sometimes students tell me that could barely walk for
few days after the first practice. The upper body muscles
may also be sore. If this happens, the day after his first
exercise, it is because you use muscles that were not
used to work, a little more damage
microscopic size of muscle fibers and connective tissue. It is
called "delayed onset muscle soreness" when you wake up
the next morning and discover that your body is sore. Soreness
usually disappears within 48 hours.
As your body repairs the damage, it will make the pain
muscles are stronger than they were before. It's like your body
says: "Mary really worked. It was hard. I think when I
repair of muscle, I'd better stronger just in case
I have asked to lift as much weight again. "And that is exactly
what does not! You do nothing - your body
knows how to make itself stronger without you even think
about it. Except maybe to complain that you're sore.
And the best news is that you will not be that sore again -
The most intense pain occurs only after the first
Stress and certain muscles. I want to emphasize this.
Sometimes the weight lifters were so sore the first time work
they are afraid to do it again. Usually
very little if any pain after the second workout. I say
students if they are sore, they should give thanks to
all the stronger because it is what it means pain.
How many repetitions of each exercise should
do?
my training using the protocol recommended by
Researchers at Tufts University who claims to do
eight repetitions of each exercise, using a weight heavy
enough, so you can barely do eight reps on
the second set. When you can easily make two sets of eight repetitions,
It is time to move to a higher heavier weight.
Most people who weights for muscle tone and strength
achieved less than 50 percent of the results that may be
achieve, because the muscles are not enough
challenged. You should use a weight that makes the last
several repetitions of each set is very difficult to perform, while
maintaining good technique.
Many of those in my classes refuse to move to heavier
weight. Some of them have valid reasons. For example
their doctor may have told them not to lift more than three
pounds because of heart problems. But most are simply
afraid to do all that difficult. If your doctor has given
you permission to lift weights, I recommend that you use
rule that says that when you can simply create two sets of
eight reps exercises, you should move to
the next largest dumbbell next time you work out. Go ahead.
Take a risk! I promise you'll like the results.
If you do not want to move up to heavier weights such as
options, you will experience no increase in power, your
power will remain the same.
How long should each take reps?
long to keep the muscles under tension, more
muscle strength to gain. protocol Tufts University
states that each repetition should last six seconds. They
We recommend you to take two seconds to lift the weight
and four seconds to lower it. raising stage is called
"concentric" and landing phase of the exercise is called
"eccentric". It was during the eccentric phase of the
muscles become stronger, although this May seem
be easier part of the exercise.
or at the gym or on TV you're likely to see men and
women zipping through the exercises quickly. They would
get more benefit if they worked slowly, especially in
eccentric (lowering) phase. I believe that my strength
training exercise is so effective, because we stress
eccentric phase of each exercise.
You do not need to rest between sets
exercise.
set reps done without stopping, for example, set
eight overhead presses. You do not need to rest between
sets - just move the upper body exercises for the lower
body workout. For example, in my workout you start out by
doing squats, lower body exercises. Then you spare
presses for the upper body. In this way, the upper body
recover while you work the lower body. You'll burn more
fat exercise in this way than if you rest between sets.
Do not forget to breathe.
During the weight lifting exercises, you should exhale over
effort (the so-called "concentric" phase) and inhale during the
edition ("eccentric" phase ).
I suggest you learn to exhale forcefully with your mouth
open on the concentric part of each exercise. In other
words, blow out as if blowing out candles on
birthday cake. For example, exhale on the lifting of
overhead press and inhale on the lowering part. You
breathe with your mouth closed if you prefer.
This method helps breathing and blood pressure
from rising as lift weights. New exercisers
I often say that this seems to be back. They
want to inhale and exhale to lift the reduction phase.
But it pays to take time to learn how to breathe correctly and
will soon become second nature.
Do not lock your knees.
The standing exercises, be sure to keep your knees
soft (slightly bent). Straightening your legs completely, so
knees were locked in a straight position is hard on your
knee, but the biggest danger is that the lower back can
affected. Your back does not want to be rounded and that the
what can happen when you lock your knees.
When you move up to heavier weight, and sometimes it seems
weight easier to lift the locking knees and arching
back, so they are leaning back. Be careful not to do it.
Be careful of your lower back - tighten your tummy
.Almost every workout includes lower back, so youyou will need
be very careful while strength training to the lower back
not rounded. Always tighten your abdominal muscles and
slowly bend your knees, before any exercise is. If
Put your hand over your navel and then pull it away and
from your hand, it will help prevent arching your back.
That's why I always say before every practice, "the knee (s)
should be soft, firm belly. "When you bend your knees
gently pull your abs in, you'll see that your back is
properly aligned. For some people it is easier to squeeze your
Pelvic floor - called the pelvic tilt - which generates
same thing.
Be sure to stretch after working out.
Always stretch after doing resistance training, while muscle
are still warm. Your body needs. Regular stretching can
improve range of motion in joints that will be converted to
help you maintain proper body mechanics. This means that
You will be able to do their daily activities with less difficulty. This
helps with sports such as tennis and golf plus exercise
such as walking and hiking.
Do not use the momentum of such a lift.
If you're a jerk or swing the weight in order to enable it to lift heavier
weight, not build muscle, you are risking injury.
Sometimes, when the practice moved to the heavier weight, it
makes it easier to exercise if you use the momentum for
swinging weight. Try to keep your body properly aligned,
especially the lower back, when you move in
weight.
I recommend weight training for older bodies
described in my book, "Over 40 & Gettin 'Stronger." You
To book at Amazon.com or at
See your doctor before starting any training program.
If any exercise causes pain, stop immediately. Modified
exercises so as not to cause pain or find some other exercise
to work on the same body part. Any exercise program carries
risks of injury. Phyllis Rogers and / or Senior Fitness, Inc. are
is not responsible for any injuries incurred during or after
doing the exercises described in this article.
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