Exercise after 50 years
Body-building is not only interested in young people, but also those who have noted the significant fiftieth anniversary. Of course, the gym is useful for everyone, but with age his health must be treated with much more attention.
To maintain and keep yourself in good physical shape, to strengthen the body, improve the tone, but this does not harm the health, people after fifty years of age need special technique. If you stick to the following tips and advice, to listen to the needs of his own body, made certain adjustments to the programme of sports, every visit to the gym will deliver the maximum benefit.
The basic principles of exercise programs after 50 years
Age is not a hindrance either for sports or for bodybuilding. Despite this fact, we should not forget that in the body begin to happen processes that affect the human condition not in a positive way. These changes, unfortunately, impossible to stop. They need to be taken for granted, whereas in the preparation of training programs.
In the tissues of the joints begins to degenerative changes occur, decreasing the speed of all regenerative processes, disturbed function of the endocrine system, slows down metabolism and so on. The whole body begins to run much worse than before. And this should not in no case to forget.
If the decision is bodybuilding taken even in old age, the training program should be developed taking into account all the fundamental principles for the construction of the training process:
The frequency of exercise — heavy training should be relieved by fasting
The concept of "hard training" for the age of the athlete is very different from a similar complex for young athletes. The number of retries when working with heavy weight has to vary from 5 to 12, and with a light — from 12 to 20. This load is enough to stop what is happening in the muscles catabolic reactions set a small amount of mass. In older age about increase the muscle mass of the question.
Control stress — level should be optimal
The training will bring maximum benefit only in the case where each exercise is performed correctly from a technical point of view, and the weight is chosen correctly. In the elderly the mobility of joints is significantly reduced, and therefore the amplitude of movements should be slightly different. Special attention is breath.
The recovery of the body — rationally organized rest periods
Metabolic rate decreases with age. This also applies to the production of hormones. Recovery processes are much slower, and therefore, leisure should be given more time. If there is fatigue and malaise, two-day break between training days is enough.
Food — properly selected and balanced diet
This item has the same importance. You should not neglect their health in favor of sports results. Diet should be fully consistent not only with the basics of good sports nutrition, but also to get into full conformity with the age and needs of the body.
Cardio loads and strength training for adult athletes
Guide to bodybuilding exercise after 50 years cannot be considered complete if it lacks any practical advice. To have a clear idea of the direction in which to move, you need to know everything about the organization cardio and strength training.
Older athletes need to specially take care of the condition of the vascular system and the heart muscle, which often accounts for the majority of the problems and ailments that appear with age. A kind of "lifeline", allowing to maintain the function of the cardiovascular system at a sufficiently high level, and are cardioworkout.
Cardio workout with a moderate load should be carried out four times a week. Recommended duration of training is at least thirty minutes, and the load should not be too high.
Most importantly, primarily, to determine the intensity of training. This allows you to do a little test concluded in an attempt to speak. If during the class the athlete may continue to communicate without any difficulty, you can safely continue to train in this mode.
Program cardio workout
You can run, swim, ride a bike. There are no limitations. The only recommendation is that it should not be limited to one kind of cardio load. Better to give preference to a variety of training, that is, to alternate, for example, running with swimming and so on. More interesting and exciting to do, not alone but with friends or relatives.
Athletes at any age is very often neglected warm-up. It should begin each strength training, you need to perform twice a week. The total duration of each session may vary from twenty to forty minutes. The intensity should be moderate choose. Importantly, the training responded to the age of the athlete.
Strength training for athletes over 50 years of pursuing several different tasks, than the same classes for young bodybuilders. Improvement of physical parameters and weight gain cease to be a priority. The main aim is the maintenance of muscle tone and promotion of health. Is no longer any need to place emphasis on work with free weights.
Program of strength training
Work recommended for safe the gym and not weights. The intensity is assumed such that each muscle group was performed two to three sets consisting of 8-12 repetitions. In the exercise should log functional movements that mimic occurring in everyday life.
What supplements should be consumed after 50 years?
Most types of sports nutrition have no age restrictions, but used many of them from body builders over fifty, there is simply no need. There are supplements that improve workout performance and maintain a good level of health. Without them, the benefits of bodybuilding will not be as high.
A list of recommended supplements
The body needs minerals and vitamins always. The only difference is that with age a person starts to consume far fewer nutrients. And if everyday life mineral supplements may be enough, on the background of bodybuilding increases the likelihood of deficiencies of minerals and vitamins required for the normal functioning of the body. To compensate for this, should take a good quality multivitamin complexes.
Unsaturated fatty acids are of great importance for the elderly. They are an integral part of metabolic processes, increase efficiency of joint and ligaments of. Deficiency of unsaturated fatty acids may trigger the development of many diseases, especially in the elderly. This allows you to avoid ingestion of fish oil.
Improve the operation of joint and ligaments of
The risk of malfunction of the joints and ligaments is manifested to a greater extent with age. To maintain their normal function allows the reception of the relevant sports supplements.
Proteins and amines
Catabolic processes, leading to destruction of the muscles, occur when the person is not engaged in sports. This phenomenon is typical for any age, but is much more evident after 50. Maintaining an active lifestyle is opposed to these processes, but without the use of protein and amino acid supplements not as effective.
Instead of a conclusion
Followingthe above recommendations, after preliminary consultation with the doctor, you can go to the gym to start training with sports to maintain themselves in great shape.