Training over 50
Weight training can help you improve physical condition at any age. What can you expect from a good weight training program.
Weight training increases muscle volume and density, which is a biomarker of aging. Typically as we get older, we experience muscle loss, and this is especially true of people who are sedentary. As we age, we also experience loss of bone density.
Weight training has been shown to improve bone density in individuals also.
Also, because muscle tissue is a metabolically intensive tissue, it will help you to lower your body fat levels with proper nutrition, making you leaner and healthier.
Here are some things to keep in mind when you start a weight training program. First, visit your doctor to make sure that you don’t have any pre-existing conditions that would preclude you from engaging in a strenuous exercise program.
Once you know everything is ok, then it’s time to go to the gym. Remember to go easy with youre weight training program 3 times a week at begining is also good thing not more, allowing your body to slowly adapt to the increase loads and activity. Make sure that you learn the proper form for lifting, and that you live safely to avoid injuries . Your muscles are less elastic at your age, so you have to take care to warm up properly and stretch. By getting a good coach teaching you how to exercise get proper nutrition you will be on the right track.
Your nutrition program is going to be really important, and determining how much muscle you’re able to gain. You want to eat a balanced diet that is high in lean proteins such as chicken, fish, egg whites, low-fat cottage cheese, and protein shakes; AND includes moderate amount of natural complex carbohydrates such a sweet potatoes, whole-grain rice, oatmeal, and beans. Add fruits and vegetables, and you are off to the races. A diet of this type naturally takes a little getting used to, especially if you eat like most people to do, which is to say high in sugar and fat. But I can’t emphasize enough the importance of nutrition in your program.
Along with your nutrition program you may find certain supplements and vitamins helpful. I always recommend a good high protein shake such as the Isolat whey protein, as it gives you lots of protein with zero sugar.
You may also want to supplement with a good multivitamin , fish oil every day to start with,
One more thing you should know… as we get older, testosterone levels decline. Because testosterone is a significant factor in the ability to build muscle, you may want to have your testosterone levels checked by your doctor, and if they are low, you may want to do some research into whether testosterone replacement therapy is right for you.
There is nothing like going to the gym and following a healthy lifestyle that includes good nutrition and rest.