Why do men and women need strength training after 40?

Regular physical activity allows you to keep your muscles toned and improve your health. True, not everyone succeeds in developing a training regimen correctly. The best solution in such a situation would be to exercise in a gym, where there is an experienced trainer who can give a number of important recommendations. At the same time, you will be able to accustom yourself to a regimen, create a beautiful, athletic figure, and normalize the activity of organs and systems of the body. The main thing is to approach the matter responsibly and strictly adhere to the specialist’s instructions.

Benefits and differences from home training

Exercising on simulators brings great benefits to the body. Thanks to systematic training, the following positive changes are noted:

1. Stimulates blood circulation, reduces the risk of developing pathologies of the heart and blood vessels, strengthens bone tissue. True, only with strict adherence to the instructor’s recommendations and exercise technique.
2. Accelerating metabolism and losing excess weight. To achieve maximum effect, the evening menu should consist of protein-rich foods.
3. Building muscle mass.
4. Formation of a beautiful figure, getting rid of cellulite.
5. Increased strength and endurance.
6. Psychological release. A person is distracted from pressing problems, his mood improves.
7. Working out all groups of muscle tissue. This effect is achieved due to the presence of a large number of different exercise machines in the gym.

Of course, you can also conduct classes at home. In this case, you will not need to spend money on purchasing a subscription, pay for the services of a trainer, or strictly adhere to the schedule. Exercises can be done at any convenient time. True, starting to train at home is much more difficult. Banal laziness and everyday problems interfere. You also need to take into account that the technique of performing the exercises may be incorrect. Instead of the expected benefits from fitness, harm will be caused to the body. In addition, you will need at least a minimum amount of sports equipment to help achieve the desired result.

A variety of exercise equipment for effective pumping of the whole body

Increased strength and endurance

Working out all muscle tissue groups

Psychological release

Research on the health benefits of exercise[edit | edit code]

• Physical exercise reduces the risk of breast cancer[12][13]
• Exercise reduces the risk of heart failure[14]
• Physical activity has a beneficial effect on overall health and slows down the aging process[15]
• Aerobic exercise improves mental performance and protects against dementia in old age[16]
• Exercise prevents heart rhythm disturbances in women after menopause[17]
• Regular exercise prevents depression[18], and also has a positive effect on “psychological well-being”, cognitive abilities and reduces the risk of developing age-related diseases.[19]
• Physical training (30 minutes of running), 4 hours after training, improves long-term memory.[20]
• For people with a sedentary lifestyle, an hour of moderate exercise per day is enough to reduce the risk of premature death.[21]
• When performing regular strength training, 3-4 times a week, men with a sedentary lifestyle improve the quality of sperm: volume, quantity and motility of sperm.
• Low physical activity among boys leads to lower school performance.[22]

Class Rules

When conducting classes in the gym, you must adhere to certain rules. Training is carried out in three stages:

• warm-up;
• main part;
• hitch.

None of these stages can be neglected. Otherwise, the effectiveness of your training will decrease and your health may be harmed.

Warm-up

Before you begin performing a set of exercises on the machines, you must warm up your muscle tissue. It is for this purpose that warm-up is carried out. It lasts at least a quarter of an hour. It includes five minutes of cardio. This could be running or riding an exercise bike. The rest of the time is spent doing bodyweight exercises and stretching.

If you start training without warming up, the risk of injury and discomfort increases.

A 15-minute cardio workout is a great warm-up before exercise.

Main part

Beginners working out at the gym need to create a workout plan in such a way that the load is applied to the whole body. It is extremely important to practice the technique of performing the exercises and remember it. In addition, the reaction of muscle tissue to the applied load is analyzed. It is possible that a certain muscle group will be more resilient.

The exercises are performed according to a certain principle. Initially the hips are worked out. Then the load goes to the chest and back. After this, they develop the shoulders and arms. The workout ends with working out the abs. Adhering to this scheme, you need to choose the most suitable exercise equipment from those in the gym.

Before starting training in the gym, it is important to correctly draw up a program that will include exercises to work all muscle groups.

Typically, training is carried out according to the following scheme: hips - back - arms - abs

Completing the workout

The load should be reduced gradually. It is recommended to jog or walk on a treadmill, or pedal a little on an exercise bike. Recovery should take at least 10 minutes.

Cooling down is the opposite of warming up. During the lesson, my heart worked hard and pumped blood intensively. Accordingly, its activities need to be stabilized. If you stop training quickly, blood will begin to flow intensively to the head and internal organs. Headache, dizziness and nausea will occur.

Cooling down is an essential part of any workout.

Benefit

Why do most men simply love lifting weights in the gym and can spend hours there? They have motivation: sculpted muscles, steel abs, coveted abs on their stomach, pumped up “bitsukha”. All this looks courageous and evokes awe and admiration among women. But as soon as the conversation turns to stretching, yoga, callanetics, aerobics, the fervor immediately fades away. This is because many simply do not see the point in such activities.

In fact, there are many reasons for motivation here too. It’s enough to know what the benefits of fitness are for men:

• blood circulation improves;
• strengthens the heart muscle;
• fats are burned - weight is reduced, problem areas go away for those who have not previously exercised;
• physical indicators develop and improve: strength, endurance, flexibility, coordination;
• there is a general improvement of the body: first of all, the functioning of the heart, blood vessels and lungs improves;
• posture is straightened, the musculoskeletal system is strengthened;
• muscle mass increases (fitness includes not only cardio exercises, as many people mistakenly believe, but also strength exercises), sculpted muscles are developed;
• the whole body is toned;
• good physical shape is maintained.

All components of full life support are included in the work:

• physical health;
• body weight control + figure correction;
• emotional health.

Fitness is necessary for men in order to normalize the functioning of the cardiovascular and respiratory systems. They allow you to lead the most active lifestyle, diving, alpine skiing, and other extreme and interesting sports. Stretching exercises minimize the risk of ligament and muscle damage. After them, the injuries that so often accompany strength training become much less.

How to create a training program

It is enough to visit the multifunctional sports center only 2-3 times a week. It is best to train during lunch hours. It is believed that from one o'clock in the afternoon to four o'clock in the evening, physical qualities are at their maximum. Accordingly, the effect of such training will be clearly expressed. In addition, during lunch hours there are fewer people in the club than in the morning or evening.

Before you start training on the simulator, you must consult with the instructor. The specialist will tell you how to turn it on, regulate the load and use it correctly.

The number of exercises performed, repetitions and approaches may vary. In many ways, these indicators depend on the goal being pursued. Beginners are recommended to do between 6-8 different exercises. Only two or three approaches are enough. Repetitions in one set should be done within ten.

The next exercise is performed only after the pulse and breathing have been restored.

The choice of weight deserves special attention. The load should be such that the athlete has enough strength to complete 20 repetitions. Beginners, however, do not need to use such equipment. It is considered quite dangerous. Its use is allowed only with good physical preparation.

The duration of the workout should be a maximum of an hour. It is extremely important to remember to rest between sets. After time, when the body adapts to the loads, the instructor will allow you to practice for a longer time.

It is better to exercise during lunch hours; physical activity is at its peak at this time, so your workouts will be most effective.

The number of repetitions and approaches is selected depending on the level of physical fitness of the athlete and the goal he is pursuing.

The duration of training at first should not exceed 45-60 minutes

As for the choice of weight, it should be such that the athlete has enough strength to perform 20 repetitions

General information about the simulator

An exercise bike develops the human muscular system, strengthens the immune system and improves mood.

There are 4 types of simulator, each of which affects a specific area in the body:

• vertical;
• portable;
• horizontal;
• hybrid.

The upright exercise bike has become very popular. Getting on it is similar to getting on a regular bicycle.

Portable is a simplified design without a steering wheel, equipped with pedals. The workout can be done not only on the legs, thighs and buttocks. The arms are also used with a portable exercise machine.

The horizontal type helps to relax the spinal discs and strengthen the spine itself, since at the time of exercise the person is in a lying or reclining position.

With the hybrid form, you can exercise in several positions, since the hybrid trainer has construction functions.

Although these machines work the leg muscles, the knee joints are less affected than with many other aerobic exercises.

What muscle groups work during exercise?

1. Gluteus maximus muscle. By pressing on the pedals, you engage your quadriceps and glutes, and also help you keep your body in balance while working out at home or in the gym.
2. Hip flexor. This is a very weak muscle area. You need to listen to yourself and stop if painful sensations arise.
3. Press.
4. The front, outer and back surface of the thigh.
5. Calf.
6. Lumbar muscles.
7. Muscles of the arms, shoulders, chest.

It is possible to tighten the muscles of the upper limbs, but only with the help of a certain form of exercise bike - a portable one.

By following the basics of high-quality and proper nutrition and using active sports, you can strengthen the muscular system and lose excess weight.

Intensive exercises and targeted loads tighten muscle fibers and strengthen the pelvis. A strong pelvic floor is especially beneficial for expectant mothers.

How many calories are burned

The exercise bike is effective for both men and women. It helps not only to lose excess weight, but also to increase endurance, prevents the appearance of “orange peel”, that is, cellulite, and improves the quality of health (for osteochondrosis, radiculitis, and so on).

Working out on a stationary bike for 30 minutes at a moderate pace will burn up to 500 calories per hour. It all depends on the intensity and method of training, as well as on the type of simulator. For example, mechanical exercise bikes use more energy.

Below is the calorie consumption table:

Beneficial features

Just half an hour a day and 3 times a week will help the body feel the effect of an exercise bike: the muscles will tighten, the weight will begin to go away.

Why an exercise bike is useful for women and men:

1. Strengthens muscles, improves body contour.
2. Strengthens the pulmonary and cardiac systems.
3. Improves blood circulation. This means that varicose veins can bypass you. It is best to consult your doctor first.
4. Helps strengthen the musculoskeletal system.
5. Improves endurance.
6. Raises your mood and relieves stress. Everyone knows that playing sports allows the body to produce huge amounts of endorphin - the hormone of joy.
7. Increases blood circulation in the pelvis.
8. Accelerates metabolic processes, improves the functioning of the gastrointestinal tract and digestive system.

If you have diseases of the musculoskeletal system, you should consult a doctor.

Advantages over a regular bicycle

The benefits of an exercise bike for all genders and ages are described above, and now let's look at the main advantages of such an assistant over a bicycle:

1. Ready to work in any weather. Give your body as much exercise as possible to get your figure in shape, because for an exercise bike that is in a warm gym, this is not a hindrance.
2. Almost no injury. To get a bruise, a fracture, or simply fall from it, you need to try very hard. Train at least at the highest speed, nothing bad will happen.
3. No protective equipment is needed.
4. Does not require constant transportation.

For young girls and women who find it especially difficult to perceive excess fat deposits, an exercise bike can be a wonderful helper. Working out burns the calories you accumulated during the day.

Indications for classes

People of all ages and fitness levels can use an exercise bike, but most devices are designed for adults, so they are not recommended for children. Exercise bikes are considered safe for health - exercise does not harm the joints. Correctly following the instructions of specialists, you will achieve the desired result with an exercise bike.

Indications:

• Home use will help you lose weight comfortably. For grade 3-4 obesity, it is better to consult a nutritionist and cardiologist.
• A healthy person can use it to stay in shape, especially if he has problems with genetics.
• An exercise bike strengthens the spine and gives flexibility to the intervertebral discs.
• For frequent stress and nervous tension.

In order for cycling training to be beneficial, you need to consult a trainer and a doctor.

Contraindicated for whom

Contraindications for exercising on an exercise bike:

• oncological diseases;
• diabetes;
• heart failure;
• thrombophlebitis in severe form;
• heart disease.

There are a number of diseases for which you can exercise on an exercise bike only with the permission of a doctor:

• asthma;
• angina pectoris;
• hypertension;
• suffered fractures;
• diseases of the musculoskeletal system.

The rules, conditions of classes and the program are determined by the doctor.

Exercises during pregnancy

At the beginning of pregnancy (first trimester), exercise on an exercise bike is strictly prohibited, especially if you are at risk of miscarriage.

As for the subsequent trimesters, you can exercise with the permission of the gynecologist according to a specially designed program. For exercises during this period, experts can recommend a horizontal simulator. Its pedals and seat are in the optimal position for a pregnant woman, so the muscles work without harming the health of the mother and child.

The abdominal and back muscles must be trained for pregnancy and childbirth to be successful. If the muscles are strong, then after childbirth the belly will begin to quickly disappear.

As you know, pregnant women should not overexert themselves, so a sedentary exercise bike will give noticeable results without any strain.

Attention! Pregnant women should make every effort not to harm the baby. You must always listen to your doctor's recommendations.

A set of exercises on simulators

A woman or man needs to choose a training regimen taking into account the purpose of its implementation. Depending on which muscles need to be pumped, different exercises will be performed. It is worth considering the most effective among them.

For legs and buttocks

In order to work out the gluteal and leg muscle tissues, you need to do the following types of exercises:

1. Hyperextension. The legs are placed in the machine, and the arms are placed behind the head. You need to lower and then raise your body, making sure that your back remains straight.
2. A simulator that involves connection and abduction. The back should be vertical. The hips are separated and brought together, after which a delay of several seconds is required.
3. Leg press. The platform is used. The lower limbs are raised from the center to the top of the platform. When lowering the load, your lower back should fit tightly to the bench.

You need to master the correct execution of each exercise. Mistakes can lead to negative consequences.

Hyperextension

Leg press

Leg abduction and abduction in the simulator

For the back

In order to work out the muscle tissue of the back, you need to perform the following exercises:

1. Graviton pull-up. The arms are spread slightly wider than the shoulders and fixed in this position. When performing the movement, the muscles of the buttocks and abs are sure to tense. Exhale before each approach. Pull-ups are performed without rocking or pushing, as smoothly as possible.
2. Horizontal block connection. Must be used during complex training. The movements are as similar as possible to rowing. You need to firmly grasp the handles, take a breath and then pull the block towards you. The back remains straight and the shoulder blades are brought together.
3. Pulling the load to the chest area. The athlete must grasp a special part of the machine, monitor the connection of the shoulder blades and keep his back straight. The amplitude is selected taking into account physical capabilities.

Hyperextension will help strengthen the lumbar region. In this case, the weight is pressed against the chest. Then a tilt is made and a return to the original position is made. Back arches are unacceptable.

Pull-up in graviton

Upper pulley to chest

Horizontal block thrust

For the chest

When working on the chest muscles, the following complex is used:

1. Bench press in a lying position on a horizontal bench. The bar is taken with a wide grip and released to the chest. As you exhale, it is lifted. This exercise can also be performed on a special machine designed for bench presses.
2. Dumbbell raises on a horizontal bench in a lying position.
3. Pull-ups to the chest. If initially working with your weight on the crossbar turns out to be problematic, you should use a graviton. This way you can regulate the load. Weight increases gradually.

If a person comes to the gym alone, he needs to enlist the help of other athletes. It is essential that insurance is provided.

Bench press

Pull-ups

Lying dumbbell flyes

For shoulders and biceps

To strengthen your shoulders and work your biceps, it is recommended to lift dumbbells in front of you. In a standing position, you need to put your hands at your sides, lift the implements and slowly lower them. Barbell bench presses will also be effective. The bar is located in the chest area, after which it rises and returns to its original position. Additionally, it is recommended to lift dumbbells to the sides and raise them in an inclined position.

Raising dumbbells in front of you

Swing dumbbells to the sides

Bent-over dumbbell raises

Barbell biceps press

On the press

Among the most effective exercises for the abs, bending using a Roman chair should be highlighted. Hands should be placed crosswise on the chest. Tilts are made up to half. In this case, the chin is pressed tightly to the chest.

Leg lifts will also help you achieve the desired result. You need to hang on the bar and lean on your elbows. The lower limbs must be slowly bent and unbent.

Crunches

Tilts

Hanging leg raises on the bar

How to practice without an instructor

Training in the gym without a trainer is acceptable, but in this case you must strictly adhere to the following recommendations:

1. Classes begin with a warm-up. Cardio exercise, rotational and swinging movements of the arms, and head tilts are required. You should also stretch the muscle tissue of the pelvis, ankle and knee joints.
2. Before using simulators, be sure to familiarize yourself with the principle of their operation and the effect they provide.
3. When performing exercises, you need to ensure that your body position remains correct.
4. You should train every other day. More frequent classes are not recommended.
5. Observe safety precautions when using sports equipment, avoid excessive load.

Everyone has the right to decide for themselves whether to study with an instructor or without. The first lesson, however, is recommended to be done with a trainer. He will be able to select a set of exercises, ensure that they are performed correctly and give advice for the future. In the future, you won’t have to resort to the help of a specialist.

Before using exercise equipment without the help of a trainer, be sure to familiarize yourself with the principle of their operation and carefully study the technique of performing the exercises.

A prerequisite for independent training is compliance with safety measures and avoidance of excessive loads.

Recommendations

Where

Fitness can be done at home. It does not require complex equipment. Such training has many advantages:

• no need to pay for a gym membership;
• you can study at any convenient time;
• There will be no puzzled looks from the outside, you can relax and work out to the maximum.

However, training at home requires responsibility and discipline. When there is no outside control, it’s easy to break down, disrupt your study schedule, reschedule until tomorrow, then the day after tomorrow, etc. But one of the most important rules is regularity, without which results cannot be achieved.

Fitness training in the gym can also be easily organized:

• Having chosen such areas as pump aerobics, BOSU, crossfit, fitbox, it is better to work out with a trainer in the gym - many sports centers offer group training specifically for men;
• alternating cardio exercises from fitness and strength exercises on simulators.

The gym obliges you to go to training regularly (the subscription is paid, friends and the trainer are waiting), which is a definite plus. But not everyone realizes that fitness is not a women’s sport at all. Therefore, in order to avoid embarrassing glances, you need to find like-minded people on this issue and study together (they won’t look askance at two or three). Or enlist the support of a coach (he knows exactly how useful this is). Or sign up for group training.

How

Everyone draws up a training plan individually. Options:

• 2-3 times a week combined training: exercise machines + fitness;
• 3 times a week - aerobic training at home, 2 times (between strength training) - working with exercise equipment in the gym;
• 1 time - strength training, every other day - one cardio, every other day - combined;
• 3 times a week are purely fitness training, because they include both aero- and anaerobic exercise.

healthy lifestyle

Those who are already actively involved in sports know how important it is to adhere to a healthy lifestyle. Those who are just starting out in this field must learn that fitness is absolutely incompatible with either smoking or drinking beer on Saturdays. You need to be prepared for the fact that you will have to give up many familiar things and radically change your daily routine and your preferences.

A healthy lifestyle for fitness is important because the work is primarily on the cardiovascular system. If, in parallel with training, you continue to load it with nicotine, alcohol, stress, lack of sleep and other negative factors, instead of benefit, it is easy to develop heart failure, angina pectoris, tachycardia and even a heart attack, which men are so prone to. So take care not to harm your own health.

Quitting smoking is the first and mandatory condition for men planning to engage in fitness. Forget about beer and other alcoholic drinks. The only allowed option is wine, but no more than 2 glasses per week.

Get enough sleep. Try to go to bed and get up at the same time. 8 hours of sleep daily not only restores strength, but also normalizes hormonal levels.

Monitor your psycho-emotional state. Keeping problems inside and experiencing stress inside without showing it to anyone is dignified and purely masculine, but not healthy. Find a way to get rid of negativity, or even better - avoid it altogether.

Breathe as much fresh air as possible. Replace sitting in front of the TV in the evenings with walks with your spouse or children. Go out of town for the weekend. Go camping. Walk in the parks. Master breathing practices. Oxygen is important for the cardiovascular system. It will reduce her stress level, which is inevitable in the first weeks of fitness.

Maintain a daily routine.

Men should be especially careful about their cardiovascular health. According to statistics, it is precisely this that is their weakest and most vulnerable point. Fitness is one of the ways to strengthen it, but it only works in conjunction with the rules of a healthy lifestyle.

Nutrition

Women know how important nutrition is when doing fitness. If training is not accompanied by a diet, you may not achieve any results. This factor is no less significant for men. In principle, those who exercise on simulators know about this, and they will not have to resort to any drastic changes in their diet.

1. Drink 2 liters of water daily.
2. Two glasses of milk or kefir a day will not only become sources of protein, but will also normalize the acid-base balance.
3. Do not exclude healthy fats from your diet: nuts, seeds, avocados, fatty fish, olive oil.
4. Protein should be present in every meal. Per day - 2 grams of protein per 1 kg of weight.
5. In order not to disrupt the functioning of the stomach against the background of active protein consumption, 25 g of fiber should be present in the diet daily.
6. No sugar. Complex carbohydrates come from cereals and fruits.
7. Meals are fractional.

If you adhere to these rules, the effectiveness of your training will increase several times.