Now is a great time to turn your chubby or unfit body into an athletic figure. There is no reason to believe that bodybuilding over 40 is less effective than it was 20 years ago. However, there are some precautions you should take to protect your health as you exercise.
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.
When you first start bodybuilding over 40 you should probably choose a longer cycle that will give you more rest. Your body will need extra time for renewal and repair because it is not accustomed to this activity.
A sample program many people have found useful is: target a muscle group for day 1, rest on days 2-3, target a second muscle group on day 4, rest on days 5-6. On day 7 exercise the rest of your body, and take two more days to recover. As your body gets into better shape you’ll find yourself able to cut back on your rest days.
Never begin with too much weight. It is common for younger people to mistakenly begin too high. This is not because they can start with more weight than you, it is because their bodies can endure and repair damage they cause much faster. Begin at a very low weight, the amount may vary per person. Start low enough so that you can maintain control while you perform proper movements and techniques.
You should begin bodybuilding over 40 by using higher repetitions with your lighter weights. 15 reps are a good place to start. Some experts recommend a periodized style where every other cycle you use slightly more weight but perform fewer reps. It will be up to you to determine when your body can repair and renew fast enough to begin this type of training. Eventually, you will be able to lower the reps and add weight at every cycle.
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 are simple tips to help people who are bodybuilding over 40. And if you have more questions or concerns, don’t be afraid to ask a certified trainer. They’re there to show you how to get the best out of your body. You can also visit my website if you want to find more tips and workouts. Using caution, common sense, and asking questions are the best tools you have to prepare yourself for bodybuilding over 40, and getting you started on the road to fitness.
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