Many people reading the title of this article will wonder, "Why would anyone want to even consider bodybuilding over 40 years old?"
Most people might be forgiven for being surprised to learn that a great many people over 40 are already into bodybuilding. Some even actually compete in bodybuilding competitions in special age categories. Many of these senior athletes, some in their 70's and 80's, have traveled around the world to demonstrate what bodybuilding over 40 can accomplish.
For those wondering about all this it must be said that bodybuilding, in addition to being a form of competition in which bodybuilders push the limits in terms of exercise and nutrition, is, when done at a lower level, just a darn fine exercise program for people of all ages. In fact, many organizations concerned with health are actively recommending bodybuilding styles of training for people in their 80's or even 90's! Studies again and again demonstrate that bodybuilding over 40 is an excellent method for improving strength and condition at any age, not to mention the other effects of weight loss, improved immune system function, greater pleasure out of life, and less likelihood of injury and faster recovery after illness or injury.
Another important, aspect of bodybuilding over 40 is the contribution which it makes to the overall health of the senior citizen. Visits to the doctor, illnesses, including age-related illnesses, hospitalizations, and the increasing need for prescription drugs will, in most cases, be reduced or prevented by this sort of activity. This can aid in reducing the increasing costs of medical treatment which currently burdens society and the individual. Also, medical personnel and equipment, all of which are in short supply at the moment, would be freed up to respond to the needs of other members of society.
So who's endorsing bodybuilding over 40?
The National Institute of Health, the National Institute on Aging, and the Veteran Administration's Research Education and Clinical Centers, are but a few programs and organizations which recognize and encourage bodybuilding over 40 and even beyond. Additionally, many privately owned fitness centers are now offering programs specifically targeted at seniors interested in trying out these special 'iron pills' known as free weights as a part of their anti-aging regimen.
Regular progressive resistance training, usually done with either free weights or exercise machines, can restore muscle tissue, increase strength and endurance, increase bone mass and density, relieve arthritis pain, assist with weight loss and weight management, while improving the person's ability to function independently in most situations. Numerous studies have shown that, if done properly and with consideration of the diminished strength and function and the increased risk for injury that comes with age, bodybuilding over 40 can be one of the most effective and rewarding activities any senior can attempt.
As far as the many bodybuilding exercises themselves are concerned, the senior bodybuilder is generally free to attempt any normally used by his or her younger counterpart. Since it is not necessary to strive for extremes in order to receive continually increasing benefits, the senior bodybuilder can proceed at his or her own pace, adding resistance or increasing repetitions as his or her condition and ability improves.
Unlike bodyweight exercises, such as pushups and chin-ups, the use of free weights or exercise machines allows the exerciser to choose the resistance level that he or she is comfortable using, and increase the weight or resistance in graduated steps. This type of training allows a wider range of exercises so that specific muscle groups can be worked, and many of the newer exercise machines allow even greater concentration and isolation.
Once a simple, regular, moderate strength training routine has been established, following up that two or three day a week workout, or alternating it, with a moderate cardio (cardiovascular) workout done three to five times a week will produce seemingly unbelievable results in most senior bodybuilders.
Strength training can be effective if done as little as two days a week, and many bodybuilders, over 40 or otherwise, will work one group of body parts on two days, and work the remainder on two other days. This makes a workout easier to complete than trying to do full body workouts.
A common 'split workout' could be chest and arms (biceps and triceps) on Monday and Thursday, for example, with back, legs, and abdomen being trained on Tuesday and Friday. Each strength workout could be followed by a brisk walk, for example, or the walk could be done later in the day. Other splits, such as dividing 'pushing' and 'pulling' exercises, are also done by many bodybuilders. Adding two extra walks on off days could make a simple, four hour a week workout effective for weight loss, fitness, and health.
All in all, unlike the strange idea it seems to some at first, bodybuilding over 40 could be the wave of the future.
About The Author
---------------------------------------------
Donovan Baldwin is a freelance writer residing in Central Texas, and a University of West Florida alumnus (accounting '73). He is a member of Mensa and is retired from the U. S. Army after 21 years of service. In his career, he has held many managerial and supervisory positions. However, his main pleasures have long been writing, nature, health, and fitness. In the last few years, he has been able to combine these pleasures by writing poetry and articles on subjects such as health, fitness, weight lifting, yoga, weight loss, the environment, global warming, happiness, self improvement, and life. He has a site dedicated to fitness, health, and weight loss at http://fitness-weight-loss.web-home.ws/ .
---------------------------------------------
NOTE: You have full permission to reprint this article within your website or newsletter as long as you leave the article fully intact and include the "About The Author" resource box. Thanks! :-)
---
|
