Tag Archives: weight loss

Weight Training for Men Over 60

WEIGHT TRAINING FOR MEN OVER 60

Weight training for older men is a vital need for continued strength, stamina, mobility, and stability.  Yet, as we grow older, our joints do not stay the same as when we were young.  The risk of inflammatory pain and injury increases, and energy often decreases.

As a result, weight training for older men becomes challenging.

If you have not lifted weights for a long time or have not done them at all, it won’t be easy to start weight training at age 60. When you begin a weight training program from age 60, you should seek professional advice and guidance.

The benefits of weight training at age 60 far outweigh the risks for most men and women if you are guided on how to do the correct exercises and at the appropriate intensity and volume.

What is weight training?

Weight training or Resistance Training is a type of training that focuses on resistance to promote muscle contraction and extension, increase muscle size, and increase endurance and anaerobic strength.

Training often involves improving muscle mass development using different modalities focusing on specific muscle groups or adding more weight as the exercise progresses. Modalities include free weights, weight machines, bands, tubes, and equivalent items.

Weight training, when you are over 60, is effective and safe.

Most people understand the benefits of daily aerobic exercise, such as brisk walking, cycling, or swimming.  However, you may miss an important fitness component if you skip weight training.

Research by the Centers for Disease Control and Prevention (CDC) finds that strength exercises are safe and effective for men of all ages, including those with poor health.  People with health problems, including heart disease or arthritis, often benefit from a weight-bearing exercise program several times a week.

Why weight training is important for men over 60:

1. Relief from arthritis:

Recent research suggests a strength-training program for older men and women more prone to severe abdominal osteoarthritis. After 16 weeks, the subjects reported that their pain decreased by 43%.

In addition, they increased muscle strength, physical activity and reduce fatigue. Similar effects are found in subjects with rheumatoid arthritis.

2. It helps with Proper balance:

As we grow older, poor balance and flexibility can be a risk factor for falls resulting in injury. However, strength exercises or workouts for older individuals can increase flexibility and balance and reduce the possibility of life-changing falls and fractures.

3. Healthy heart tissue:

Weight training from the age of 60 is important to heart health because the risk of heart disease is lower when your body is holding a lower percentage of body fat.

Many studies have found that heart patients gain energy and aerobic strength when including strength training in their exercise program. Just make sure to consult your physician and utilize a Certified Personal Trainer in coordination with you doctor.

4. Fat Burning:

People who weight train or do resistance training, burn more calories, and lose more weight than their friends who are not training with weights. This is because, after each exercise, your body needs materials to repair muscles and will continue to burn fat and calories for a few hours.

Also, according to the CDC, weight training can provide up to a 15% increase in metabolic rate when done regularly, which helps fight against weight gain and cardiovascular disease.

5. Improving muscle tone and quality:

Weight training for older people helps increase and improve muscle size and strength.  As we grow older, muscles begin to weaken, or muscle contraction occurs, and training helps to build muscles size and strength that has slowly been lost over time due to age related muscle loss.

6. Increased endurance and muscle strength:

Strength and endurance go hand in hand, and whenever strength improves, endurance follows typically. Strength training at age 60 should first target specific muscle groups that are underactive and are causing muscle imbalances that affect the posture of the body and daily activity.

Once you build strength, you are slowly building up or improving your muscle endurance. This enables you to train and do your daily tasks for longer periods without feeling overly tired or exhausted.

7. Improving metabolism:

If your body starts to build strength, you lose weight because your body uses fat or calories to fuel your movement and exercise. This creates a need for increased production for other body systems. Your body is like a machine that compensates for the demands of its training.

If you do regular resistance exercises, which increase your energy production, your body adapts or adjusts to the “normal” training requirements. This principle is called Specific Adaptation to Imposed Demand.

Getting Started Weight Training Over 60

So, how do you get started without injuring yourself? As we grow older, our joints do not stay the same as when they were young. The risk of inflammatory pain and injury increases, and energy can often decrease.

Weight Training Tips for Men Over 60:

  • To begin, do some simple exercises that you can do in a chair or supine (on your back). In doing this, you can ensure that the resistance hits the major target muscles but reduces the risk of joint damage in other parts of the body. If you do any standing exercises, make sure to use just body weight when you first begin, because you also need to build up your stability.
  • Even in the beginning, do those exercises that involve a minimum number of joints. Some examples are push-ups, bench presses, leg curls, foot presses, and shoulder presses. In this way, you can reach many important muscle groups in the upper and lower body. As your training progresses over several weeks, there are more strenuous exercises, such as squats, side pulls, and triceps push-ups.
  • Divide your routine into upper and lower body exercises on different days to mix things up.
  • Exercise quality and technique is more important than weight. Do your exercises slowly and methodically. Avoid using weights that are too heavy during exercise, which will reduce the benefits and lead to joint and muscle injuries for people over 60.
  • Do not try to increase the weight on every lift; the idea is not to blast the muscles. Because when you train with heavier weights than you are comfortable with, your body will need a lot longer to recover at this age.  Gradually, you may begin to add weight as your overall strength, stability and endurance improve with exercises.

As you grow older, you need more rest than ever before. Rest for two days between each exercise for the same muscles.  For example, exercise the upper body one day, exercise the lower body the next day and plan a full day of rest before doing the upper body exercises in the second week.

  • Prepare fully before exercising. The warmup is not just about the warming; it is also a self-assessment. See what your body tells you in terms of stiffness, pain, power levels, and so on. Make sure you are doing your active stretches and static stretches as planned by your personal trainer.
  • Listen to what your body is telling you. Just because you did it at 25 or 50 does not mean you can do it today. Do what you can and progress when it is time. This is for long-term health and gain and we should not rush it.

Conclusion

Weight training at the age of 60 is a practical way to restore strength, balance, stability, and endurance. The program’s goals go beyond improving bones and muscles, it is for your overall health and wellness.

If you have underlying heart conditions or chronic health concerns, ask your doctor or physical therapist what exercises are best for keeping you healthy and strong.

If you are looking for a personal trainer, I can guide you on the most beneficial training for best results without causing injury. I will help you get the best type of training to fit your specific needs based on proven assessments and techniques. Contact me to find out more. Click Here!

Should I Do Cardio or Weight Training First Each Day?

It all depends on your fitness goals. In a nutshell: If the primary goal is to increase aerobic endurance or lose weight, then you should perform cardiovascular exercise first. If the primary goal is to increase muscular strength, then you should perform strength training first.

There are no hard and fast rules as to which method is more successful. For complete and total health, you need to add both aerobic and anaerobic exercises to your workout routine.

The main reason to do one before the other is your time and energy reserved for the next exercise. If you do cardio first and don’t have enough time to do your weight training, then you will miss out on the benefits of resistance training and the opposite is also true.

I will generally do a short 10 minute cardio warm-up each Monday, Wednesday and Friday before doing weight training. And on Tuesday, Thursday and on the weekend I’ll do a long cardio workout and a short 10 minute muscle group focus with weights.

How I Updated the Myfitnesspal App Nutrient Goals to Achieve Greater Weight Loss

As I’ve blogged before, one of the major turning points in my weight loss journey was using the Myfitnesspal App to track my food intake and calorie burn.

After losing twenty pounds just tracking calories, I hit a plateau. But after reading a few helpful blogs and getting advice from athletes I knew at work, I determined that I needed to start looking at my sugar intake. That included simple sugar and carbohydrates.

To this day I stick to one big sweet treat a week and stick to my goal on the other six days. And I try to only ever eat a big carb meal if I’m going for a cardio adventure lasting more than 45 minutes within the next two days.

Myfitnesspal helps me keep track of those nutrients and macros as well as the calories. And while the base goal setting is great, my goal was to go a little more aggressive in weight loss and to begin to see more muscle tone.

After consulting again with a few pros I decided to set my carbohydrate goal down to 40% of calorie intake and set my protein goal to 30%. The base macro nutrient setting in Myfitnesspal can be updated to help with this. Below are the steps to do this in the Myfitnesspal App:

Open Myfitnesspal and click the hamburger menu button at the top left, then click on the Goals menu:

Under the Nutrition Goals section, click the option to show Carbs, Protein and Fat by meal. Then click on the calories, carbs, protein and fat goals section.

Click on Carbohydrates and change it to your desired goal and then do the same for protein. (the base goal setting has carbs at 50% of calories, to high for me)

Make sure the % adds up to 100%. That’s it.

Now Myfitnesspal will start showing you your macros for each meal and will alert you when you are going over your goals in you daily food diary.

You can also go view your full day and past day information in the Nutrition section of the diary. Click on Nutrition at the bottom of the daily food diary.

You can also click into each nutrient section to see what foods are highest in that group.

See more details on how the Nutrient goals automatically adjust based on the exercise you log in the APP by reading this post.


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Your New Year’s Resolution Week 2 Day 4 Workout – Deltoids and Traps

It’s almost New Year’s resolution time. In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 10 Minute bike over 90 RPM

Main Workout

  1. Rear Delt fly machine 3 x 10
  2. Shoulder press machine 4 x 10
  3. Band or Free weight side raises 4 x 10
  4. Alternating dumbbell front raises 4 x 10 per arm
  5. Cable rope rear delt pulls 4 x 10
  6. Extra Credit: Military Press 3 X 10

Core finish

  1. Leg Raises 3 x 20
  2. Back extensions 3 x 15