As we age, we need to change our weight training workouts and our dietary plan. For both men and women, our requirements for training need to adjusted. To continue with injury free, productive workouts, we need to assess our strengths and weaknesses yearly. As with all men and women, our testosterone levels decrease with age. The ability to increase muscle mass and strength slows, and our susceptibility to injuries increase.
Once you reach your fiftieth birthday, chances are you will have noticed a decline in almost everything requiring strength, balance, endurance and coordination, but with an increase in fat levels, injuries, and possibly arthritis. You are not alone, even the best of athletes experience this.
So how do we offset these conditions. In regards to nutrition, let me suggest a diet rich in vegetables, proteins, and good fats. There is no one food that can make anyone fat, it is all about being in the correct calorie range for each day. As you age, your body cannot breakdown foods to use for fuel and tissue repair as efficiently as when you were in your thirties. So your diet should be made up of small meals, five to six times a day. Drink plenty of water, and stay away from desserts and overly processed foods. Your training does not need to be as long as it once may have been. Your body will respond better with less sets, moderate to heavy weights when possible, and with at least a day off in between each workout. Without enough time for the muscles to recover, you will bring progress to a halt.
Follow these simple guidelines and you will be able to pump iron for years to come!
Iron Guru 