Muscle Toning for Senior Men
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 muscle tone. Other options, such as exercising in water, put load on your muscles but with support, making this a safe way to start out.
You need not always do strenuous exercises to tone up. The American College of Sports Medicine recommends that if you choose weight lifting as the method of toning up, you use a low-caliber of weights that will not strain your muscle fibers so hard. Make a routine of repetitive sets of weight lifts which you can do two to three times weekly, as the American Heart Association recommends. Doing 10 to 15 repetition of this set of exercises should help you tone up your muscles in no time.
When just getting started with resistance training, rest is important for reapair of strained muscles and for muscle building. That’s why after every workout you have to give your body 24 to 48 hours to recuperate. During this time the tears and contusions sustained by the muscles during the exercise can heal. If you are feeling too much pain on your muscles it might be an indication that you are putting them under too much strain and it’s advisable you take it down a notch for a little while.
Many men over 50 want to get that six pack they’ve envied, and pilates, crunches, planks and stability ball situps among others are great resistance training techniques to build the abdominals.
Step ups, sprinting, jumping squats and lunges provide a good means to grow lower body strangth and tone.
Aerobic exercises should be incorporated into your exercise plan as they are important for maintaining your cardiopulmonary health. Half an hour of aerobic activities on at least 3 days of the week should be included in your exercise plan along with resistance training to tone up your muscles.
Resistance exercises also not only improve the tone of the muscles, but also increase bone density, giving you more strength and balance in your body and great injury resistance.