Are you looking to get stronger, but don’t know how to build muscle? No matter your age, you can still manage to get into good, strong physical shape with the right exercise and nutritional regimen. Building muscle comes down to your capacity to make little improvements to your routine that will eventually add up to significant results.
This is good news for seniors, as having healthy, reliable muscles will keep you from facing an onset of certain physical conditions that come with aging. It can also greatly reduce your risk of falling, which is the leading cause of injury in seniors and can trigger serious injuries, a need for hospitalization, and even death. By following specific guidelines, seniors can build muscle and live out their later years with the strength they need to be happy and secure.
Start With Weight Training
Before you begin to exercise, seniors should always take time to stretch to awaken their joints and muscles and to prevent injury. Then, the first place to start when you want to build muscle as a senior is to focus on weight training. While heavy weight training is the best way for muscle building, it can take a huge toll on a person’s joints and lead to muscle damage. Seniors should, therefore, begin their weight training with low to medium weights.
Repeating specific exercises a moderate amount of times will kickstart your body’s ability to build muscle. Start with 12 reps for any upper body exercises and 12 to 20 reps for lower body exercises. Try to combine a use of free weights and exercise machines if they are available, and ensure that your stance and shape are upright and sturdy.
Change Up Your Diet & Add Supplements
We all know the importance of healthy eating, especially as seniors. But there are ways to tailor your diet that will affect your ability for muscle building. Increasing your intake of protein is essential to gaining muscle. It may be useful to add a protein supplement to your diet to maximize the nutritional effect.
You should cut back on any refined carbs and cholesterol. Adopting these restrictions will not only help your body to strengthen your muscles, but, it will likewise help you to maintain a strategic distance from health issues that influence numerous seniors like high blood pressure. Keep in mind that results will not happen overnight!
By adding a routine of lifting weights and consuming a diet that is rich in protein and low in cards and cholesterol, seniors can actualize a lifestyle that supports muscle building and optimal health
Jane Sandwood is a professional freelance writer and editor with over 10 years’ experience across many fields. Jane has a particular interest in issues relating to health, fitness and nutrition.When Jane isn’t writing, she is busy spending time with her family. She also enjoys music, reading and travelling whenever she can.