Now recommend that adults perform eight to 12 representatives of eight to 10 exercises on the chest, back, shoulders, upper legs, lower legs and arms, free weights, machines or weight-bearing activities. Adults 65 and older should fuerza-tren two or three times a week, doing more repetitions with lighter weights, taking into account their fitness levels previously.
These organizations are catching up to what many coaches and body builders have known for years - regardless of age, regular strength training builds up more than muscles; build a healthy body.
"More people are beginning to realize that strength training does not have to exit, raising a ton of weight and is very sore," says Amanda Carlson, a registered dietitian and Director of nutrition of performance and research the performance of athletes, a center of intensive training based in Arizona. "People are training for better living."
Decrease in muscle mass for years
The benefits of building and preserving muscle are almost endless and have a better body composition and function of the immune system and a faster metabolism, says Bill Sonnemaker, 2007 IDEA Health & Fitness Personal Trainer of the year and owner and founder of personal-capacitacion installations based on Atlanta catalyst Fitness.Check more info: Click here
Our working muscles is also especially important as we age.
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It is estimated that unless exercise us them properly, we can lose 6: 55 pounds of muscle tissue each decade of our adult life. In addition, we tend to gain fat as we grow more, due to the slowdown of our they destroyed and usual decline in activity, making for an unpleasant double setback, says Carlson.
Research by Tufts University has found that strength training can add bone density, potentially preventing osteoporosis.
Use your whole body
But while aging affects our ability to recovery after a bout of exercise (due to low levels of testosterone and human growth hormone) and steals us flexibility over time, how to build muscle stays pretty much the same. Experts say that generally, it is more important to pay attention to the strength of your training at the level of the ability, if you're a beginner, intermediate or advanced - than his age.
"Train people in the 1960s who can kick butt," said Robert Reames, expert Fitness Fitness gold Institute based in Studio City, California. "If you are a person of 65 years in good shape, you can achieve which you can achieve an average of 25 years of age."
Regardless of how old they are, experts say that a crucial part of strength training is working on movements that involve the whole body. Exercises such as a squat to bench press biceps curl to gives the best return on your time and energy, burn more calories and addressing more muscles, says Sonnemaker. They also more closely simulate movements do regularly, like lifting luggage or groceries.
Change it
Once he reached a successful strength training routine, his work is not performed. You should aim to change your program every four to six weeks to avoid the period of Plateau that comes when your body adapts to stress, says Sonnemaker.More info check this---> Facebook
This technique will also give an opportunity to evaluate and increase the intensity of your training, either by the amount of weight that is raising or the number of repetitions, says Edward Jackowski, CEO of motivational aptitude Exude Inc. company and author of the exercise Guide "escape your shape".
"The key to maintaining muscle tone is not how much weight lifting, but its intensity," said Jackowski. "You must match your current fitness level." "You have to do what you're capable of doing."
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