Men over 40: strength training in age-related muscle loss counteract
Although it is 40 years, commonly referred to as “old”, however, the force from – is already in this age; at least if nothing is done against the loss of muscle mass in old age. For muscle building it is according to the experts, never too late.
Strength training is the Trend
For years, reports on a booming Fitness industry in Germany and other countries. Especially strength training is the Trend: The Train with the Weights helps you lose weight. This, in turn, leads to a risk for many civilization will be reduced diseases, such as Diabetes and cardiovascular diseases such as high blood pressure. But above all, the Exercise is for the muscle building. This is especially important for people who have exceeded the 40 already.
Muscle maintenance and building, even in advanced age is possible
Muscle maintenance and construction are essential for the maintenance of health, independence and quality of life into old age.
However, many people do not counteract the muscle loss in old age.
The muscle breakdown and the associated loss of strength already, at the age of 30 to 40 years. Therefore, it is necessary to have in this relatively young age.
The Personal Trainer Detlef Romeike, called “The strong maker,” explains in an Interview with the magazine “Men’s Health,“ to which men over the age of 40 when muscle building.
Not like young people to train
According to the physical therapist from Hamburg men should behave from the age of 40 when strength training, ideally as young people.
The Training volume is reduced in comparison to the Younger, the intensity should remain the same. In addition, more emphasis should be placed on the Regeneration.
“Who used to have 5 units a week on the Plan, beyond the 40 better on 3-intensive training,” recommends the expert with 30 years of experience as a trainer.
According to the expert, the load ability is “in the face of increasing age is very limited, because you have to work more in the area of recovery”. How this should best be done, each must find out for yourself.
The 57-Year-old has in the “Men’s Health“-Interview suggests that it is also as a 40-Year-old in the location, very well build muscles, but it will take longer than a Teenager.
In the case of people who have been training very intensely, the muscle mass building according to the Personal Trainer. These people are fighting only against the removal.
Also, do not neglect the risk of “aches and pains”. As these fail, depends, among other things, whether and how active it was in the past.
Important phases of recovery, therefore, is always to be observed. If this happens, it can lead to inflammation and pain to the Tendons and joints.
For some newcomers, a coach can be useful
For getting into strength training is not according to the coach trainers with 40 to old. Who wants to start in such an age, but should take consideration – if any – degenerative diseases and injuries.
Optionally, you may apply for the Start into strength training at a professional Trainer.
But: “If you have no complaints at all and a good body feeling, then a Trainer is not absolutely necessary,” says Romeike.
For those who want to learn plans, classic weight lifting Exercises, however, it was recommended, with the support of a Coach to cooperate.
No matter, whether with or without a coach: “40 years and three intense workouts per week are the Maximum of what it can tolerate a man without pharmaceutical assistance,” said Romeike.
According to the experts, it is a matter of whole-body units, as in more Mature years, men should not train muscles in isolation, but on athletic attributes.
Regeneration to initiate during the loading
Five to six Exercises that can be completed in varying degrees of intensity, are not enough. How often this should be done depends on the age: “45 45 repetitions are called for,” says the professional.
It is important that pre-Workout time for the Warm-up schedule and the recovery during the load by setting between the sets of deep breathing and the muscles are supplied with plenty of oxygen.
According to Romeike, it does not give a lot of Exercises that should make people over the age of 40. What he can’t recommend, for example, Dips in the Bank, because this strain of the shoulder apparatus.
Neck press with a barbell for the shoulder is also extremely stressful, as well as lat pull-downs in the back of the neck.
The band should, in principle, be carried out at a negative incline bench, as it can lead to a sharp increase in blood pressure.
Less Exercises are better
In the “Men’s Health“-contribution are some of the Exercises are also suitable for men over 40 years: squats and deadlifts with the barbell, bench press with dumbbells in the overhand grip, shoulder press with barbell Sitting down, standing Up with a Kettlebell and pull-UPS in under handle.
This you can do in the gym or in the Home Gym, a weight bench, a chin-up bar, Kettlebell and barbell are needed.
No matter where you train: “Hold on to the basic movement patterns, especially with increasing age, fewer Exercises are better,” said Romeike.
According to the staff, Coach is not the muscle should be building the focus, but the flexibility.
What is meant is that the strength exercises in full motion to run the scope, so, for example, in the case of the squat with the buttocks to the posterior thighs.
The experts recommend that after each power unit of ten minutes of cardio in the appropriate pulse frequency to attach to, otherwise the running out of steam soon.
Should not overdo it: “Excessive endurance training harms us men. If we run long periods of time or Cycling, increases the cortisol level is strong,“ said Romeike.
All the stress hormones make it harder to break down fat. In addition, they slow down the Regeneration.
Too much Protein can damage
Some athletes reach for the workout Protein bars and Shakes to strengthen their muscles. According to experts, however, this is unnecessary. A natural supply of Protein.
In addition, Romeike indicates that the consumption of a protein shake directly after the workout helpful.
“The blood is in the muscles, the digestive system is to be restricted much as to exploit the proteins at this time optimally,” says the expert.
According to the coach, it was anyway important to not to fall in the protein case, because a lot of Protein together often with problems with the connective tissue.
“Too much protein to the cell membrane, so the last passage from the blood stream into the cell is clogged,” explains the expert.
Who will take over a longer period of time too much Protein, you risk that it comes to deposits, which hinder the cell exchange. Thus, degradation products not more should come up and not more of the nutrients in the cell.
“Especially in old age, it is crucial to eat as naturally as possible, you should make sure that the body gets everything it needs,” says Romeike.
When it comes to what foods are suitable for a healthy and fast muscle building is best, many think the same of eggs and Steaks.