Staying Strong At 60

That you should evolve from size to strength training as you mature is evident in basic human physiology. All else being equal, your body reaches its greatest potential for building muscle size at 24 years of age – it reaches your maximum stage for building strength at 40. Does this mean you can’t get strong at 60 or 70? Of course not – research has shown even those over 100 still benefit from weight training. But it does indicate that your body feels strength is more important than being physically attractive during your second half-century.

So how do you stay strong at 60? Or get strong at 60 or beyond? Assuming you’ve checked with your licensed medical professional and have their approval to start lifting weights, start by learning proper form for performing the big compound movements (a compound exercise is one that involves 2 or more joints during the lift).

The competitive sport of powerlifting focuses on just three exercises: squats, bench press and deadlifts. Between the three they involve every major muscle group in the body so they comprise an excellent measure of overall strength. But for ongoing strength training purposes you want a few more exercises thrown into your mix.

Bent rows and the overhead press, standing or seated, are both great compound exercises to add to your mix. Those 5 compound exercises should be the mainstay of your workout focus, then you can add some shoulder mobility exercises and some isolation exercises for arms, abs, hamstrings and calves as your time and energy allow. Don’t overdo it on those, though, as you don’t want them keeping you from recovering fully between workouts.

And that’s another key to staying strong at 60 and beyond: keep the workout intensity as high as you safely and prudently can, but allow more time between workouts to allow for full recovery. Try to hit each body part twice a week, either through a training split or using full-body workouts twice a week. And it should go without saying you need proper nutrition and a good night’s sleep each night to fuel and support your recovery between workouts.

As to the workouts themselves, experiment and see what works best for you. Keep your sets between 3 and 5 sets per exercise, and don’t go over 6 nor under 3 reps per set. Try to avoid the temptation to train to your 1-rep max – for the most part that’s setting you up for injury and is far too hard on your central nervous system (CNS).

Even most competitive powerlifters only test their 1-rep max at competitions, keeping their training to 60{ec7e32e049c8c4f9052869f5509c06cd14fc8bd0ddccf7296584a26c5afcccfa} – 90{ec7e32e049c8c4f9052869f5509c06cd14fc8bd0ddccf7296584a26c5afcccfa} of their 1-rep max. Focus instead on increasing your 5-rep or 3-rep max. Rest assured that if your strength is building your 3-rep or 5-rep strength, your 1-rep max is increasing too!

As a final tip, every 5th or 6th week cut the weights back to about 50{ec7e32e049c8c4f9052869f5509c06cd14fc8bd0ddccf7296584a26c5afcccfa} for that week. That gives your body and your CNS a chance to recover fully – you’ll usually find you can up the weights from your previous lifts by 5 or 10 pounds when you go back to the gym the following week.

At first it’s an effort to get started and keep going regularly, but before long you’ll find it’s just another part of your new healthier, stronger and more active lifestyle – and you’ll love how you feel each day! Staying strong at 60 and beyond really can help you enjoy every aspect of your life more and more on an ongoing basis!

Sustain Body Fitness

When you do exercise, try to focus more on balancing your body. If you are not very confident with how you appear to other people, then you really need to repeat a number of aerobic activities to develop a flat abdomen, and to build strong muscles and bones. With repetitive exercises, you will notice a change in your body shape – a change for the better.

If you can come up with a good system of exercise, your resting and training time will definitely be balanced. Your body knows when it is burning calories and exercising regularly helps you build up muscles even when you are at rest. It is not good for the body to be over-exercised. It does not allow your muscles to recover and rebuild.

Exercising with weights

Another recommendation by experts is to engage your body in an exercise that involves weights. The proper means of getting your potential to its maximum level is by lifting heavy weights in a given period. There should also be proper guidance during the activity in order to have less risk and to avoid failure and accidents.

You should adapt to changes. We call it variety. The technical term for that is “periodization.” In other words, do not stick to the same activity repeatedly. It is nice to make some changes to the physical and mental activities that you indulge in.

Winter Fitness To Keep Body In Good Shape

ONCE-A-DAY! Make sure that you get in at least ONE activity per day. Yep, that means getting up and moving your body! Walking, running, stairs, free weights, etc. If you can commit 30 minutes per day, you will be maintaining your body’s muscle memory, and stamina.3. BALANCE WITH MACRONUTRIENTS! We suggest a protein rich diet as protein increases your metabolism by 20{ec7e32e049c8c4f9052869f5509c06cd14fc8bd0ddccf7296584a26c5afcccfa}. Balancing protein with veggies is a definite way to burn those calories, while still building muscle mass.

LIMIT YOUR ALCOHOL INTAKE! There is nothing wrong with a cocktail here and there. Remember, this is the holiday season! We know how festive parties can be, with specialty holiday drinks, wine, and eggnog. For every one drink, follow up with a tall glass of water.

WATER, WATER, WATER!!! You know just as well as I do that water is vital to your body’s overall health and digestion. While every person’s body is different, on average, I recommend 3-5 tall glasses per day. We wash our faces and bodies every morning in the shower. Drinking water is like washing the inside.

APPLE CIDER VINEGAR! This ancient tonic provides smooth digestion, and overall wellness for your temple. Ingesting one teaspoon twice a day will work wonders, for inner and outer beauty. If straight Apple Cider Vinegar is to strong for you to gulp by the teaspoon, try diluting a teaspoon in one tall glass of water.

PROTECT YOUR SKIN! Dermatologist Dr. Neil Sadick warns that your skin is no less vulnerable to the sun’s radiation during cold weather. This means that wearing protective clothing and sunscreen is JUST AS IMPORTANT during winter months. Make sure to bundle up when exercising outdoors!!!

Rapid Weight Loss

Gyms are the first place people think of when they want to do strength training because of all the available equipment. But it is also possible to keep your workouts at home if you have various types of tension bands, they work just as well! Hand weights also work well if you are just beginning plus you can even use your own body weight by doing push-ups, sit ups crunches and leg squats.

Starting out

It is always important to begin your workout session with about 5 – 10 Minutes of warming up using gentle cardio like walking or stretching. Start your workout routine with 12 reps of a lighter weight before moving onto the heavier weights, and then move to heavier weights until the 12th rep tires you out!

A good rule of thumb when you want to increase the weight you’re working with is to increase the weight in 10{ec7e32e049c8c4f9052869f5509c06cd14fc8bd0ddccf7296584a26c5afcccfa} increments.

When you are starting out with strength training, try and aim for about 2 – 3 sessions a week, that will be more than enough for you to start building lean muscle. It is also only natural to feel some soreness during your workout but never pain, so if you ever feel sensations of pain, stop immediately to prevent injury.

Like I said earlier, you don’t necessarily have to be Mr. Muscle in order to benefit from strength training, just as long as you have some lean body muscle, it will go a long way towards helping you lose weight. And remember to always give yourself one full rest day for every muscle group that you have trained!

Till next time!

Justin has been a part of the weight loss industry for a number of years, first as a consumer and now as a teacher. In his own words he says, “I used to be overweight until people started making rude comments and that is when decided that enough is enough, and lost the weight for good!” He has been at his goal weight for the last 10 years and has never looked back!

Some Home Exercises for Moms

Stability ball helps to complete abdominal strengthening routine.

The stability ball can be used for complete stomach crunches, push ups and even reverse crunches. You will, however, need some time to learn how to use the balls before you are completely confident using them. You can substitute the traditional sit-ups with the stability ball exercises. A regular workout of at least fifteen minutes in the morning and fifteen minutes in the evening is enough to keep you fit.

The resistance bands

When performing exercises, you need to focus on working out your entire body and not just focusing on a particular part of the body. Resistance bands are used to create force and tone muscles in almost the entire body. When they are used well, they can strengthen your arms, ab muscles and the core muscles. It may be hard to perform exercises with tensions bands in the first few days, but once you get used to them, you will realize it is a breeze. When you combine stability ball with tensions bands and do ten minutes in the morning and evening, you will realize remarkable difference within a few weeks. The good thing is that tension bands are pretty cheap, and there are also a lot of workout videos that you can use to perform these exercises.

Use hand weights for simple weight lifting at home

Weight lifting is another component that you can incorporate into your regular workout routine. These weights will help to tone your arm muscles and help you to keep fit.