| For those approaching or past the age of 50, | | | | They should incorporate four distinct types of |
| bodybuilding is still as feasible as when they were | | | | exercises namely: |
| teenagers. It is still as important and still as beneficial. | | | | - Weight lifting exercises for strength (Maintain an |
| However, with increasing muscle wasting, body fat | | | | intensity level between low and medium) |
| accumulation, wearing of the bone structure and | | | | - Balance exercises that stimulate physical fitness |
| other medical problems associated with advance in | | | | (Ideally done using free weights i.e. side leg raises) |
| age, the bodybuilding programs for the senior citizens | | | | - Stretching exercises for flexibility |
| become even more important. There are some | | | | - Endurance exercises that last longer but with a |
| special features though. | | | | minimal intensity i.e. jogging, walking, swimming or |
| Crafting the ideal bodybuilding program | | | | riding a bicycle. |
| With the special concerns highlighted above, the | | | | For these exercises, two workout sessions of 40 |
| training program, the bodybuilding exercises, the | | | | minutes each will be ideal. In most cases, a senior |
| intensity and frequency of training must be precisely | | | | citizen is advised to contract a fitness trainer or at |
| considered before setting up the ideal program. | | | | least to consult one regularly. This will ensure that his |
| Remember that at this age, most senior citizens have | | | | or her bodybuilding program is comprehensive, safe |
| assorted health complications ranging from | | | | and beneficial. That means that they can craft a |
| hypertension, diabetes to kidney failures. The body is | | | | workout schedule like the following: |
| particularly susceptible to accumulating fats and the | | | | Monday |
| metabolism is usually skewed. | | | | - Pre-workout warm up - 5 minutes |
| The contemporary health and fitness approach, that | | | | - Endurance exercises - 15 Minutes |
| is the approach of initiating bodybuilding training as a | | | | - balance exercises for - 15 minutes |
| means to optimal health and physical fitness, requires | | | | - Post workout warm up - 5 minutes |
| that everyone remains active in the gym, regardless | | | | Thursday |
| of age. The idea therefore, is to design a | | | | - Pre-workout warm up - 5 minutes |
| bodybuilding training regimen that counters these | | | | - Stretching exercises - 15 Minutes |
| age-borne adversities and thus maintains the body at | | | | - Weight exercises for - 15 minutes |
| a prime state. | | | | - Post workout warm up - 5 minutes |
| The special features of their training program | | | | Two individuals cannot craft a similar bodybuilding |
| The programs for older adults must feature: | | | | regimen. Older adults must design their own program |
| - Aggressive weight loss strategies | | | | based on: |
| - Increased cardiovascular exercises for a healthy | | | | - Age |
| cardiovascular system and weight loss | | | | - Body strength |
| - Moderate intensity in weight exercises to stimulate | | | | - History in the gym |
| muscle growth | | | | - Medical status of health |
| - Endurance training to strengthen the bones | | | | - Body fat ratio |
| - Proper diet rich in minerals like iron and calcium | | | | - Daily activity levels |
| - Reduced training frequency (Ideally at two days a | | | | - Diet program |
| week) | | | | - Diet supplementation |
| - Reduced training duration (Ideally at 35-45 minutes) | | | | Conclusion |
| Ideal Kinds of Exercises | | | | There are some particular issues that need to be |
| There are particular bodybuilding exercises that must | | | | considered even as the program takes off. Lets us |
| be incorporated in the training regimen for senior | | | | regard these as safety tips that will assist senior |
| citizens. Remember that the exercises must be | | | | citizens in deriving maximal benefits from bodybuilding |
| construed as intent on assisting the older adults | | | | training despite advance in age. |
| regain or maintain their health and physical fitness. | | | | |