You’re only as young as you feel – right? Well, if you want to keep that youthful feeling alive once you’re over the hill, you can’t keep on working your body like you’re still 25.
The two biggest obstacles you’re up against are probably joint pain and issues with flexibility.
Once you’re sliding down the slope of the proverbial hill, so are your hormone levels – especially testosterone and growth hormone. This factor ALONE translates into a 3-5% reduction in overall muscle mass EACH decade after you hit 25!
The last thing you want to do is make the situation worse!
So what CAN you do? These six tips should help get you on the right track…
Make it a point to devote a bit more time to your warm-up and cool-down sessions. This will work wonders when it comes to soreness, joint health AND flexibility. When you’re over 40, not doing it is NOT an option.
Shift your strength training schedule around. If you’re over 40 AND have years of strength training experience, kick back a bit on the frequency (this doesn’t, however, apply to newbies). Instead, begin substituting other types of workouts that train both cardiovascular health AND flexibility. Potential exercises to choose from (feel free to mix and match…) include: running, cycling, martial arts, yoga and even Olympic weightlifting (which is a great way to increase your balance, flexibility and your range of motion.)
Looking to boost your testosterone levels? One way to accomplish your goal is to opt for multi-joint exercises that you can perform with low to moderate (a range of 3-8) reps with longer rest periods in between (shoot for about three minutes). While you’re at it, make sure to avoid high-intensity techniques such as sticking it out for forced reps or super sets.
If you’re more concerned about boosting growth hormone than testosterone, try this: aim for slightly more reps (10-15, still with that multi-joint focus) and cut down your rest period to one or two minutes, max. Unlike training tailored for testosterone boosting, when you’re focusing on growth hormone, feel free to employ higher intensity training techniques.
Worried about join recovery? Try this trick: every time you engage in a heavy workout that’s targeting a specific muscle group, “chase it” with a very light weight workout (of about 15-25 reps). This will help stimulate and maximize overall joint recovery.
Negativity isn’t such a bad thing when you’re over 40. As a matter of fact, you should use negative training every 2-3 months. This will work to encourage the replacement of those older and weaker muscle fibers with younger, considerably stronger ones.
Unfortunately, age is a whole lot more than “just a number.” You can’t just pretend the years away. Fortunately though, with a few simple strength training modifications, you can still stay in shape WITHOUT suddenly feeling your “real” age.
In the long run, it’ll have been worth the immediate inconvenience.
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