information on masters muscle tone,seniors muscle tone,men over 50 muscle tone
Building muscle mass in men over 50 requires heavy lifting
For men over 50, “lifting heavy” to build muscle mass arises as a regularly asked question. To be sure, heavy lifting is a topic of discussion and debate regardless of age and/or gender. However, for men over 50, heavy lifting indeed requires special consideration.
Heavy lifting for men over 50 creates a risk/return dilemma, with the correct answer being more personal and unique to the individual than completely scientific with a single answer for everyone.
While consensus clearly supports heavy lifting at regular intervals to support muscle gains, anyone over 50 needs to understand the increased injury risk this introduces.
Heavy lifting for muscle gain in men over 50
As with any resistance training program, workout changes should be introduced regularly. This helps muscle development from plateauing. For example, this could include one or two weeks of lighter weights working in the 12-15 rep range for three sets per Continue reading
Should men over 50 wanting to build muscle take the same approach as younger guys?
If you’re a man over 50 wanting to build muscle mass, some might tell you it’s the same approach for everyone, and that what goes for a 30-year-old man also goes for a man over 50.
While many common fundamentals to muscle gain between age groups exist, many important differences also exist.
Hare are 5 important ways that building muscle for men over 50 is different than for younger guys:
1) You don’t need as many calories
As men age, their metabolism slows and their bodies require fewer calories to maintain body weight and body composition. Many men become overweight simply because they continue eating the same amounts as when they were younger.
Most accepted doctrines states that, to gain muscle mass In conjunction with lifting weights, men must eat more calories to support muscle synthesis and a higher level of muscle mass.
Be careful with this.
For men over 50 gaining muscle mass, making every calorie count for maximum nutritional benefit is most important, and if you have a dual goal of body fat loss, eating fewer calories rather than more calories could be most important.
2) You need more joint protection
As men age, joints can become less flexible from weakened muscles, less tendon elasticity, and loss of important lubrication within the joint.
While building muscle mass will contribute to overall joint health, men over 50 should be careful during the muscle building process to Continue reading
Senior men don’t have to settle for losing their muscle mass
Did you know that, beginning somewhere in their 30’s, men lose approximately 1% of their muscle mass every year?
The quick math can be staggering: up to 20% muscle loss by age 50 and up to 1/3 muscle loss by age 60.
Not only does this make men over 50 look older, it’s also an invitation to injury. Muscle and tendon strength play a critical role in joint health because joints are only as stable as the structure that holds them into place. Weak muscles can lead to such ailments as tearing of joint ligaments, tearing of joint muscles, and joint cartilage wear leading to big problems like spinal disc compression and osteoarthritis.
Nothing keeps you from doing the things you love in life more than injury. If you want to enjoy an active lifestyle well into your senior years, even for the rest of your life, it’s time to get serious about restoring lost muscle mass. The great news is, in fact, that with the proper workout routine and nutritional balance, men over 50 can get into the very best shape of their entire lives.
If you’ve only worked out a little in your life or even if you’ve never worked out before, know these 5 easy ways to start building back your muscle mass:
1) Get your diet right.
Yea, thought gaining muscle mass was only about pumping iron? Well, it mostly is about lifting weights, but you need quality protein for muscle building blocks, low-glycemic carbohydrates for energy to do the work, and healthy fats for your body to function properly.
You are what you eat, so eat right.
2) Left weights.
Little debate that the very best and fastest way to build lean muscle mass is with Continue reading
Senior men improve their functional strength with these core moves
If you’re a man over 50, you absolutely can’t overlook core strength. Yesterday we covered the fundamentals of core strength. Today we’ll cover some basic core exercises that you can easily add to your workouts.
As we’ve learned, our core muscles are much more than just the abdominals, and by no means does a six-pack represent a strong, balanced core. Therefore, the exercises we cover today take a 360 degree approach encompassing the prime core muscle groups.
All core stability begins with one move: the core squeeze. The core squeeze is a relatively simple move that, with a little practice should become part of your posture and something you do at all times, not just when working out of lifting a load.
As the video shows, the core squeeze revolves around drawing in you navel as hard as you can, as though you want to pull it through your body all the way to your spine. Simultaneously, squeeze your glutes as hard as you can.
This action recruits and engages your core stabilizers; the muscles that support your spine and internal organs.
Stability Ball Cobras
This simple move hits a key core component known as the lower-lumbar complex, and includes the lower back, the gluteals, and the upper hamstrings.
Performing this exercise on the stability ball has a combined benefit of creating a low-impact environment for the target muscles while also introducing instability, so the core must also learn balance.Simply find a point on the ball where you feel stable, it you feel like you’re going to fall forward on your head then scoot back on the ball.
With your fingertips on your temples, raise yourself up until your back has a moderate reverse arch, and simultaneously squeeze your Continue reading
If you’re a man over 50, you absolutely need core training as part of your workout cycle
Whether you work out regularly or not, men over 50 need core training even more than other age groups.
When core muscles contract, they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. From this, we generate powerful movements throughout or bodies , including arms and legs.
However, when core muscles are weak and atrophied, these structural areas, most importantly the spine, become weight bearing and subject to loads and stress they can’t easily withstand, resulting in injury.
And injury can also come from over stress or tearing or core muscles that are weak and unable to withstand sudden movements or heavy loads.
What is the core?
Contrary to some thinking, abs have very limited and specific action, and what experts refer to as the “core” actually consists of many different muscles that stabilize the spine and pelvis, and run the entire length of the torso.
Here are the muscles generally considered the “core”: Continue reading
Over 50? Take action now to limit your osteoarthritis risk
If you’re a man over age 50, your odds of getting Osteoarthritis are going up. In fact, research shows that by age 60, most men will have some form of this degenerative joint disease.
Osteoarthritis simply explained is a deterioration of the soft cartilage material lining our joints. The cartilage breaks down, leaving rougher, uneven surfaces where the joint grinds instead of slides. At worst, the cartilage can wear away entirely, leaving direct bone-on-bone contact.
Osteoarthritis normally shows up in the following joints:
While osteoarthritis causes are subject to much discussion, two main factors seem universal: Continue reading
Okay, so let’s admit it – most men over 50 don’t like working out their legs. We all like the image of six-pack abs, bulging biceps, and an upper body that is no-shirt worthy.
But legs – ugh!
Legs are hard to train. These are mostly huge muscle groups that require lots of effort in the form of oxygen and ATP (muscle fuel), and intensive mental attitude.
And, depending on their personal makeup, most guys don’t get a “pump” in their legs during workouts, at least not the pump and immediate gratification that comes from looking in the mirror during most upper-body workouts.
Do curls and see a bigger bicep. Do squats and see stars.
But that doesn’t diminish the importance of leg workouts. For men over 50 who want a lifestyle full of the activities they love, strong legs are a must-have. Here are just a few reasons why: Continue reading
By: Mark Mason
Age 23. Life is great, you are loaded with energy, exercise all the time, eat whatever food you want and never put on a pound. In fact, with your weight lifting routine, you have a lean muscular build as well. Self confidence is very high, you have no problems meeting women and putting on weight is furthest from your mind. In fact, your metabolism is fast enough that it can withstand the barrage of weekend partying and more than the occasional junk food meal. You’ll never gain an inch or a pound at this rate, right?
Fast forward 30 years to age 53. The metabolism that was once ultra-fast and could absorb anything that was given to it has now slowed with age. The pressures of work and children have slowed your exercise routine to a crawl, and you are prone to quick, unhealthy meals since you just do not have the time for anything else with your schedule. As a result, you are now overweight and unhealthy, something that at age 23 you never thought possible.
Losing this weight with your busy schedule is going to be impossible, right? Wrong! This could not be further from the truth. Weight loss is an achievable task at any age, and certainly over 50. Weight loss has two key components to it: Continue reading
Muscle toning basics for men over 50
Getting to the age of 50 most men start to lose their lean muscle. This,combined with an increase in fat deposition around the body, leads to significant loss of discernible
muscle tone. This is not an inevitable effect of aging, contrary to popular conception. There is no reason why a man over 50 years cannot maintain his muscular tone and his physical fitness. In fact, toning your muscles after age fifty comes with the added benefit of gaining more strength and better balance in your body then ever before for men who haven’t worked out.
For men who were avid exercisers in their young age, picking where they left off with resistance training can lead to the regaining of the muscle tone they had lost. Those men who have never exercised before are advised to start with resistance and endurance exercises in order to lose weight and tone up their musculature.
Men over 50 have many exercise varieties to choose from. Some of these include lifting free weights, strength training machines and exercises that uses your own body weight to enhance muscular firmness. Weight training, also called resistance training is the perfect way to increase your Continue reading
Are you over 50 and as strong as you were in your twenties? If you are, that means that you keep control of your weight and your muscle tone, and not the other way
around. You have won the battle over changes in your lifestyle, metabolism and diet.
If you have lived a sedentary life so far, though, you might have noticed that your muscles have started to decrease already a while ago. And less muscle means less strength. Nobody is willing to recognize that they’re getting weaker as time goes by. However, the fact is that, as we age, we start to lose muscle, and that can sum up to 0.4 pounds per year if you are beyond age 50. That means that just in your fifties you can lose up to 4 pounds of muscle.
Nevertheless, this whole process can be reversed if you start engaging in progressive resistance exercises throughout your life, as stated in a recent study published by the University of Michigan. The earlier you start, the better, but studies have shown that the process can be reversed even in the eighth and ninth decades of your life.
Progressive resistance training means that the amount of weight used, and the frequency and duration of training sessions are altered over time to accommodate an individual’s improvements in strength and in muscle mass.
A recommended way for men over 50 to start engaging in resistance exercises is to use their body mass as a load. This type of training includes squats, standing up out of a chair, modified push-ups, lying hip bridges, as well as exercises that progress through a full range of motion, such as Continue reading