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It used to be unimaginable that someone past the age of 40 could create a body virtually indistinguishable from that of someone in their 20s. But paging through any bodybuilding magazine today will reveal its not just possible, but relatively common. Only recently has it begun to sink into peoples consciousness that building a healthy, attractive and robust body has little to do with chronological age, and is achievable well past the age of 40.To a large extent, most people let their age govern the way they eat, think, work, and move. The thought of getting older might keep you from being the healthiest person you can be, but all this is about to change now. By choosing to read this book, you have taken the first step towards improved health and vitality.This Mature Muscle training manual is specially written for you- seniors who believe that theres no other answer to aging than to embrace it. Perhaps, your inactive or mildly active lifestyle and age are holding you back from starting a strength training program. But we will help you explore strength training options that will not only improve your muscle mass and strength but will also help you improve your balance and bone health.This book will cover key topics including,-The power of strength training over 40-How to get motivated-How to select the equipment that best suits you-How to design a strength training program-The best strength training exercises for seniors-A one week strength training manual you can adopt
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Robert Iafelice
Brad J. Schoenfeld
Robert Morrison
Per A. Tesch
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MATURE MUSCLE
Ultimate Training Manual to Build Muscle over 40
Book Description
It used to be unimaginable that someone past the age of 40 could create a body virtually indistinguishable from that of someone in their 20s. But paging through any bodybuilding magazine today will reveal it's not just possible, but relatively common. Only recently has it begun to sink into people's consciousness that building a healthy, attractive and robust body has little to do with chronological age, and is achievable well past the age of 40.
To a large extent, most people let their age govern the way they eat, think, work, and move. The thought of getting older might keep you from being the healthiest person you can be, but all this is about to change now. By choosing to read this book, you have taken the first step towards improved health and vitality.
This " Mature Muscle" training manual is specially written for you- seniors who believe that there's no other answer to aging than to embrace it. Perhaps, your inactive or mildly active lifestyle and age are holding you back from starting a strength training program. But we will help you explore strength training options that will not only improve your muscle mass and strength but will also help you improve your balance and bone health.
This book will cover key topics including,
The power of strength training over 40
How to get motivated
How to select the equipment that best suits you
How to design a strength training program
The best strength training exercises for seniors
A one week strength training manual you can adopt
Table of Contents
Table of Contents
Introduction
I want to thank you for picking up this book and reading it. What it tells me is that you are motivated to change your life for the better. And that is something very positive and commendable.
As we age, fat thrives, muscles melt away, the spine compresses, bones deteriorate, arthritis appears, skin loses elasticity, hydration suffers, organs develop all kinds of issues. Don't despair. It's not too late to do some things to offset Mother Nature. Sure, it's best if you have been living healthy your entire life, but you can't change that, nor would you probably want to.
What is the answer? STRENGTH TRAINING. Virtually every health-related organization now recognizes the benefits of a training regimen using weights or other resistance oriented equipment. Numerous studies show that seniors, immensely, can benefit in many ways from strength-training, including:
- Regain lost muscle.
- Lose fat, especially the dangerous visceral kind.
- Increase metabolic rate.
- Improve bone density.
- Improve balance, mobility, endurance, and more.
The primary objective of this book is to give you a base of knowledge leading to a personal routine of nutrition and strength-building to set you on the road to better health.
Chapter One: What is Strength Training?
Strength training, also known as resistance training, refers to training the body in such a way to increase skeletal muscle strength. It requires that the muscles work against and overcome resistance loads, such as weights. We lift them in opposition to the downward force that gravity places upon them. Although many readers may immediately equate this to bodybuilding, it is not the same thing. In strength training, especially for seniors, the goal is to become physically more potent to maintain functional movement and make daily activities more comfortable to manage.
Bodybuilding, on the other hand, is a sport (typically for younger men) in which the person trains to develop the physique to maximal levels. Furthermore, strength gains come not just from muscle growth, but from training the nervous system to make it more efficient and effective when it comes to sending signals to muscle tissue.
Strength training can be implemented through a variety of methods (often called "modalities"). These include the use of free weights (barbells, dumbbells, kettlebells, medicine balls), machines that utilize weight stacks, cables, pulleys or bands, and through body-weight or immovable resistance (isometric) exercises. The common feature is that when we work out, we consciously and purposely apply force to overcome a resistance load. The power that generates movement against the resistance load is, of course, coming from our muscles, which themselves only move because of the action of neurons (the nervous system) upon them.
What do Studies Say about Strength Training
You all know that strength training is a great way to improve muscle function, and there are several other useful benefits as well. Unfortunately, most people cannot climb stairs, lift heavy objects, or walk faster when they reach their 40's or 50's. You might feel terrible when you cannot perform the simplest chores, and some of you may have decided to quit everything and become inactive. It isn't the right thing to do. You start losing muscle mass and bone strength when you become stagnant, and this increases your risk of further disability, fractures, reduced joint mobility, and chronic diseases.
If you feel there's nothing that would change your decision, you've got to read this.
You can develop stronger bones and muscles, which will help you perform routine physical activities with ease. Plus, strong muscles and bones also reduce your risk of developing painful degenerative health issues such as osteoporosis. And, all this is possible with little help from strength training.
Because you will be burning more calories throughout the day while exercising, you can lower the chances of developing medical conditions that directly link to obesity. It includes several complicated diseases such as hypertension, diabetes, stroke, and heart attack.
Remember, we've seen people who never seem to age because they do strength training. Yes, even if you weren't an athlete in the college days, you still have the chance to reach a strength level equal to a 25-year-old today. And, strength training can help you get stronger in just over six to eight weeks of proper exercise. Your muscles can grow strong even if you're 50, so there's no reason to give up soon.
You can also do strength exercises for simple tasks such as getting up from a chair or lifting light weights. Some people do strength exercises to improve their balance, and the results are quite impressive. If this finding inspires you, it is the best time to experience strength training yourself.
Benefits of strength training over 40
Growing older, as many people assume, only involves loss of muscle strength and energy. It is true to a certain extent, not entirely. Of course, you might have difficulty walking for long distances, and carrying your grocery bag would be the last thing you want to do. Climbing stairs and even bending down to pick up an object from the floor looks nothing less than the most tedious task in the world.
Well, your body muscles need lots of attention, and you have to keep them moving. You can say that "use it or lose it" is the perfect saying for your muscles and strength training; perhaps, it is the best way to improve and maintain muscle strength.
Build muscle
Each muscle consists of hundreds of muscle fibers, little strands of muscles that run at different angles depending on which muscle group they're in. Working against a resistance pushes these muscle fibers past their everyday workload. When your fibers are under stress, they break down and develop micro-tears. As long as you have adequate protein in your diet (and rest), your body begins to rebuild these damaged muscle fibers. The resulting fibers are more muscular and bigger; this process is similar to when a broken bone is mended but occurs much more rapidly. This increase in muscle can make you stronger, faster, bigger, and more powerful, depending on your program design. Considering that muscle mass declines by 3-8% each decade after you turn 30 and 5-10% when you hit 50 [9], getting into a regular strength training routine would most definitely be a great idea.
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