Before you start any exercise program, you should get an approval from your doctor. To be successful, exercise should be part of your daily routine. Your exercise program has three goals: 1) To maintain and increase your muscle mass. 2) To maintain your cardiovascular system. 3) To maintain your flexibility.
Before starting any exercise program it is necessary to get an approval from your doctor.Start easy,don't take strenuousweight programs in health clubs,which takes time out of yourworking day. It takes too much of your time and becomes a burden.
Exercise should be part of your daily routine to be successful.It is better to exercise in the morning for twenty minutes than threehours at a gym on the weekend. Use your own body weight andgravity,instead of machines, which provide ample resistance.
It's best to progress gradual, there is no need to work to your limit.Don't strain. Your body doesn't need to be heated in order toimprove. The rhythms of nature are your limits.
Your exercise program has three goals. First and most important:to maintain and increase your muscle mass.Secondly: To maintain your cardiovascular system.Thirdly: To maintain your flexibility.
The average person stiffens as he ages, increasing the risks ofstrains and tendon, ligament and skeletal disorders.
When you have your doctor's approval, you can do a little earobics to warm up the system and get your blood pumping.Twenty minutes at even mild intensity will have cardiovascularbenefits. I recommends aerobics to begin with for everyone,before you pick up weights.
Then 5-10 minutes stretching after your muscles are warmis all you need to maintain flexibility lifelong.
Now you are prepared to exercise your muscles. Your program should include resistance exercise for shoulders, arms, chest,back, legs and abdominals. If you exercise three days per week,which is the starting level for consistent benefit, then do: Day 1 - Shoulders and arms Day 2 - Chest and back Day 3 - Legs and abdominalsFor 5 days per week, do one body part per day.
1) Never do more per exercise than one warm-up set of 12 - 15easy repetitions, followed by one medium heavy set of 6 - 10repetitions to exhaustion.
2) Work a body part only once per week. It takes about 48 hoursfor exercised muscles to breakdown worn cells, then 48 - 72 hoursto build new, stronger replacements. The muscle remains atmaximum strength for 5 - 8 days and then slowly declines.Exercising a muscle every 5 - 8 days is the optimum programfor progress.
3) Don't train with weights for more than one hour per workout.Your ability to gain lean mass,is limited by your hormone levels. After 45 minutes to one hour,hormone levels decline.You canforce yourself to continue,but it doesn't do your body any good.
4) Use a wide variety of exercises. Restricted resistance exercises,especially on machines, stress only certain fibers of a musclein certain positions. You need to get all the fibers in all positions.
5) In one hour at two sets per exercise you can do 12 exerciseseasily. Don't force yourself to do more. For weight exercises,see Bill Pearl's book: The Encyclopedia on Weight Training.
6) Accentuate the return phase of the repetition, when the musclein question is lengthening under load. In a barbell bicep curl forexample, the eccentric contraction occurs when you are loweringthe bar to the start position.
Restrain yourself all the way down, because it is the stress oflengthening under load that causes most of the strength andlean mass gains that you are seeking.
7)Take a protein drink daily within one hour after workout.Research shows that weight training puts subjects into proteindeficit, despite the high protein level of the American diet.
8) Take daily antioxidant supplements. All exercise increasesoxidation in the body.
9) Eat an alkaline diet. All exercise increases body acidity.See www.nutrobalance.com/ the alkaline/acid food theory.
10) Sip a cold light carbohydrate drink (7-10%) throughoutworkouts. Drinks containing a little glucose, a little zylitol plusmostly glucose polymers are best. It will trickle carbohydratecontinuously into your blood and spare your muscle glycogen,thereby maintaining your energy level.
It will also prevent dehydration. Even 3% dehydration can reducestrength by 10%. And it will help to keep your body temperaturedown, at the same time reducing the amount of blood diverted tothe skin for cooling, thus leaving more to supply your muscleswith oxygen and nutrients.
A final note about weight-bearing exercise: without the stimulusto your body to grow, nutritional supplements can't work properly.Important new research published in the New England Journalof Medicine shows, that multi-vitamin and mineral supplementationhad little effect in improving the health of old people, unless aresistane exercise was added, the health benefits were astonishing,ranging from over 100% improvement in strength and muscle sizeto big improvements in mobility and recreational activity.
It takes a bit of puff and stickability to grow a high-performance body.But once you've done it, a little bit of exercise necessary to maintainit is one of life's greatest bargains.
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