Bodybuilding

For those approaching or past the age of 50, bodybuilding is still as feasible as when they were teenagers. It is still as important and still as beneficial. However, with increasing muscle wasting, body fat accumulation, wearing of the bone structure and other medical problems associated with advance in age, the bodybuilding programs for the senior citizens become even more important. There are some special features though.

Crafting the ideal bodybuilding program

With the special concerns highlighted above, the training program, the bodybuilding exercises, the intensity and frequency of training must be precisely considered before setting up the ideal program. Remember that at this age, most senior citizens have assorted health complications ranging from hypertension, diabetes to kidney failures. The body is particularly susceptible to accumulating fats and the metabolism is usually skewed.

The contemporary health and fitness approach, that is the approach of initiating bodybuilding training as a means to optimal health and physical fitness, requires that everyone remains active in the gym, regardless of age. The idea therefore, is to design a bodybuilding training regimen that counters these age-borne adversities and thus maintains the body at a prime state.

The special features of their training program

The programs for older adults must feature:

Aggressive weight loss strategies Increased cardiovascular exercises for a healthy cardiovascular system and weight loss Moderate intensity in weight exercises to stimulate muscle growth Endurance training to strengthen the bones Proper diet rich in minerals like iron and calcium Reduced training frequency (Ideally at two days a week) Reduced training duration (Ideally at 35-45 minutes)

Ideal Kinds of Exercises

There are particular bodybuilding exercises that must be incorporated in the training regimen for senior citizens. Remember that the exercises must be construed as intent on assisting the older adults regain or maintain their health and physical fitness. They should incorporate four distinct types of exercises namely:

Weight lifting exercises for strength (Maintain an intensity level between low and medium) Balance exercises that stimulate physical fitness (Ideally done using free weights i.e. side leg raises) Stretching exercises for flexibility Endurance exercises that last longer but with a minimal intensity i.e. jogging, walking, swimming or riding a bicycle.

For these exercises, two workout sessions of 40 minutes each will be ideal. In most cases, a senior citizen is advised to contract a fitness trainer or at least to consult one regularly. This will ensure that his or her bodybuilding program is comprehensive, safe and beneficial.  That means that they can craft a workout schedule like the following:

Monday

Pre-workout warm up – 5 minutes Endurance exercises – 15 Minutes balance exercises for – 15 minutes Post workout warm up – 5 minutes

Thursday

Pre-workout warm up – 5 minutes Stretching exercises – 15 Minutes Weight exercises for – 15 minutes Post workout warm up – 5 minutes

Two individuals cannot craft a similar bodybuilding regimen. Older adults must design their own program based on:

Age Body strength History in the gym Medical status of health Body fat ratio Daily activity levels Diet program Diet supplementation

Conclusion

There are some particular issues that need to be considered even as the program takes off. Lets us regard these as safety tips that will assist senior citizens in deriving maximal benefits from bodybuilding training despite advance in age. Here they are:

Consult the physician before  initiating any bodybuilding training and severally while on the program The light activities should always begin a training session and the intensity should then increase gradually Warm ups are a must before and after a training session Keep the body well hydrated before, during and after workouts Rest durations must be at least 72 hours long Proper dressing and protective gear must always be worn while in the gym or on the track

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If you are a woman and you want to stay fit and trim those excess fats, should you engage in bodybuilding? The answer is yes. In fact, bodybuilding is a better alternative to restrictive diets that emaciate your body, or resorting to surgical procedures to shed off excess body fats. However, women oftentimes do not consider weight training as something that is for them. Even of late, a number of women are still afraid to get involved in weight training. It is still by large perceived as a man’s exercise. Women who are involved in bodybuilding are even often misconstrued as tomboyish and testosterone – laden.

Benefits of Bodybuilding for Women

There are multiple benefits for women who engage in weight training. First, bodybuilding is a good weight reduction exercise. Building muscles is a good way of burning stubborn and unwanted fats. Most often, women tend to approach weight reduction by limiting food intake. Some even resort to “crash diets” to achieve immediate results. These methods have been proven to be ineffective and unhealthy. Weight training is a better alternative as you can continue loading on the food that your body needs and craves without having to worry about adding another pound on your weight.

Good for the Heart

Secondly, weight training helps build a stronger heart. It improves blood circulation when done moderately. Good blood circulation is important in preventing usual causes of stroke such as the formation of blood clots in the arteries. Better blood circulation also ensures that body cells get enough supply of oxygen carried by the blood. Caution needs to be taken though as excessive weigh training can lead to over exertion that might stress your heart by having to keep a faster than normal pace with the body’s demand for more oxygen.

Lastly, weight training can help in the formation and strengthening of bones. As women get older, bone problems become more common. Women can prevent having a lot of bone problems by engaging in light weight training exercises prior to the menopausal years, when bone problems tend to worsen.

Men and Muscles

The most common misconception that women have with weight training is that this will make them grow muscles and therefore make them look like men if not oversized dolls. First, it is important to know that testosterone, the male hormone, is a big factor in the formation of bulky muscles. Women do not have much testosterone as men so it is unlikely for women to be able to grow muscles akin to those achieved by males on a bodybuilding regimen.

Bodybuilding is also not a weight lifting contest so you can actually do little to moderate weight training exercises to achieve well – toned muscles without the bulk as commonly seen on professional bodybuilders.

It is also important to note that these professional bodybuilders follow a rigid regimen of calorie loading and intensive muscle workout to achieve such monstrous bulk. So, a simple workout at the gym for a number of days in a week will not turn you into a female Schwarzenegger. GP

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In 1977, Hollywood released a documentary that propelled the arena of body building into the public consciousness. The flick was “Pumping Iron”, and it’s young star was the formerly unknown Arnold Schwarzenegger. With the flick’s release, the game enjoyed a jump in popularity, making way for what would later be known as the “Golden Era” of body building.

One of the first steps to getting serious about weightlifting is to learn all that you can about it. There are multiple ways you can educate yourself on the game, but one of the simplest strategies to do so is find body building videos that are geared towards optimizing your work out routine and helping you build the body that you want. In addition, these body-building videos can help keep you galvanized and on track with maintaining your work out regimen and reaching your goals.

As you start your search for the ideal body-building video, you’ll discover that there are a huge number of them currently on the market, covering a range of different subjects. It can be difficult, not to mention a touch confusing, confusing, to figure out which of these videos will be the most useful in helping you to reach your goals. There’s no necessity to panic! Just remember that these videos are designed to help you with explicit goals, and keeping these goals in mind will help you make the best choice.

On the other hand, if you’re more focused on diving into the competitive arena of body-building, then a video that concentrates on contests will be a better fit. Irrespective of what your goals are, there’s probably a body building video that will assist you in achieving them, so think about specific issues when you’re making a decision.

While there are many places you can find muscle-building videos, the best place is maybe is probably at an internet retailer such as amazon or ebay. Wherever you finish up finding your video, do not forget to choose one that will offer you tips and recommendation which will assist you in achieving your explicit goals, and then with a little time and work, you can get the body that you have dreamed of!
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