You can build a healthy and fit you at any age, especially over 40. Follow these health tips for men over 40 of me. Here’s how I became an expert on building muscle when you’re over 40: I turned 40.
I’m not an elite athlete. I’m just a guy on the precipice of middle age who enjoys running, biking, soccer, and tennis. If I can push myself to my physical limit a couple of times a week and still have the energy to crawl around with my daughter, then I’m satisfied.
These are healt tips for men the fundamentals of a smart bodybuilding program :
Basic Movement Patterns
Every week you’ll do at least one exercise in these categories:
- Horizontal push (pushup, bench press, fly)
- Horizontal pull (row)
- Vertical push (overhead press)
- Vertical pull (chinup, pullup, lat pulldown)
- Squat (squat, lunge, leg press)
- Hinge (deadlift, back extension)
All Joint Actions
The muscles of your shoulder girdle—chest, deltoids, lats, traps—all have multiple responsibilities. Your pectoralis major, for example, does more than push something away from your chest (a movement called shoulder flexion).
It also pulls your arms in toward the midline of your body (adduction), rotates your upper arms inward (internal rotation), and even pulls them to your sides (extension). Different parts of the muscle handle different movements at different angles, which means you need more than pushups and bench presses in your workout program.
Compound and Isolation Exercises
There are a few reasons why I think older lifters should do more isolation work:
- Unlike compound movements, they don’t consume a lot of energy, which means you can push yourself harder and recover faster. Isolation exercises are perfect for those times when you want to crush a couple of sets to failure.
- They allow a deep mind-muscle connection. That is, you can go inside the muscle and feel how hard it’s working—something you can’t do with a squat or bench press. Used intelligently, they shore up vulnerable joints with minimal risk of injury.
- Used intelligently, they shore up vulnerable joints with minimal risk of injury.
Moderate Loads and Moderate Rep Ranges
In this program you’ll never do fewer than 6 reps per set. Most work will be in the range of 8 to 15 reps, but sometimes it’ll go as high as 25. You’ll get better muscle growth in those ranges, with less risk to your joints and easier recovery.
- How will you know you’re making progress? A few ways:
- More weight across all your sets within the same rep range
- More reps completed in higher rep ranges
- Better technique, including abetter mind-muscle connection
- A better pump, or just a better overall sense of well-being when you leave the gym after a workout
- A better pace, with less downtime between sets and exercises, allowing you to finish the workout faster without skipping any parts of it
Smart Exercise Choices
It’s fashionable these days to say that there are no bad exercises. But when you’re over 40, many exercises should simply be avoided:
- Ballistic exercises (kipping pullups, a CrossFit staple; Olympic lifts, especially for high reps or with heavy loads; box jumps and plyometrics)
- Lifts that put your shoulders in mechanically risky positions (dips; behind-the-neck presses and pulldowns; upright rows with a barbell)
- Heavy barbell lifts, which are increasingly stressful to older, less responsive muscles
and joints (barbell squats, bench and shoulder presses, deadlifts) - Heavy triceps extensions, because elbow injuries always take longer to heal than anyone expects
That said, I don’t want to be one of those Internet gurus who says every lifter must stop doing X,Y, and Z the minute he or she turns 40, as if every shoulder, hip, and spinal disc has the exact same expiration date.
Đầu tư là gì? Kiến Thức Đầu Tư Chứng Khoán Quan Trọng Nhất Trong Quá Trình Đầu Tư?
Mở tài khoản chứng khoán TechcomBank nhanh chóng, thuận tiện giao dịch, bảo mật tuyệt đối.
Đầu Tư Chứng Khoán Xu Hướng Đầu Tư 2021 Hướng dẫn kiếm tiền từ đầu tư chứng khoán
Khóa Học Đầu Tư Chứng Khoán - Khóa học chứng khoán online (miễn phí) cho người mới bắt
