Exercising with weights
For middle aged men to start exercising with weights can be a dangerous thing.
Unless you have a plan, and do it right, serious injury could be the result...
- poor choice of exercise
- Incorrect technique
- overloading of weight
Can all be seriously damaging to your health.
If you are going to use a gym then all the equipment you need will be there, and there'll will be staff to help you to use it.But for those middle aged men who dont want, or, cant afford to join a gym to begin exercising with weights.
Here's some tips...
The first thing to remember when exercising with weights is;
- You aint as young as you were.
- You have been losing muscle mass since you were about thirty five.
- It will take you longer to recover from injury.
On the other hand with a few wise choices, and a bit of work, you will...
No matter if you join a gym, or train at home, you need to follow some rules;
- Lose fat
- Feel and be stronger
- Make up some or all of that lost muscle mass
- Warm up before you do any exercising with weights.
- This will help to avoid strains and muscle tears.
Any kind of cardio vascular exercise for about ten minutes will do
Carry out the exercise slow and controlled manner
- Technique is far more important than weight, because you need to concentrate the effort on the right muscle groups.
If you need to use momentum to lift then your weight is too heavy
- Concentrate on your posture
- Keep your back straight and pull in your belly.
This will protect your 'core muscles'(abdomen and back)
- Breath properly
- Breath in as you lift and out as you lower. Dont hold your breath.
- Lift through the whole range of movement
- As middle aged men especially the over 50's, we need to exercise all the main muscle groups.
Click on the links below to see a range of exercises for each.
A word on weights and reps
The objective is to try and improve our muscle tone and strength.
To do this we need to work our muscles but not strain or tear them.
You will need to experiment, carefully at first, to find suitable weight for each exercise.
You should be able to do between ten and twelve repetitions (reps)of each exercise,
six reps without strain but then it should become progressively harder,
so by the last rep its an effort.
If it is'nt, then your too light.
If it gets hard before six or seven then your too heavy.
You should aim to do three sets of 10 or 12 reps for each exercise with a two minute 'rest' between each set.
Increase your weight a little every two weeks.
The only way to increase strength is to increase your weight.
Your muscles will soon get used to the weight, so they need small increases to build strength.
Always weight so you feel that effort during those last few reps in each set.
You should be exercising with weights a minimum of three times per week.
With a 'rest day' between, to allow your muscles to recover and grow.
What about equipment?
Unless you can afford to go out and buy a full set of weights. I would suggest buying ajustable equipment starting with a set of dumbells
These are the most versatile, and therefore the most cost effective equipment, for exercising with weights.
All you need to do to alter the weight is add on or take off plates.
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