Taking up a workout is the beginning of an exciting, life-long journey. Yet, if you start out on the wrong foot, you may end up doing more harm than good. Here’s how to workout effectively and safely.
It might be tempting to jump right in a while learning a new activity or returning to fitness after a break. Workout makes us feel good, so it’s simple to become addicted. This is especially true if you see your progress increasing weekly: you lift a little heavier, run a little quicker, and climb a little higher.
But, hotshot, calm down. Thus, although keeping your body moving is important, going off half-cocked may frequently result in disaster.
The great years – the 20s and 30s
You young bucks are out there seizing the world by the horns, but sonny, you don’t know everything.
Keep your sights set on the prize
“The greatest error that young people make is not creating concrete, quantifiable goals,” Maritato (expert PT working with ChoosePT1st.com) adds. “It’s tough to keep motivated and measure progress without goals. REMEMBER TO BE SMART. What are my objectives?
S – Particular
M – Measurable
A – Achievable
R – Relative
T – Time-limited
Establishing clear, quantifiable objectives, such as “I want to raise my strength by 20% in three months” or “I want to run a 5K in less than 30 minutes,” can assist offer direction and inspiration.
Diversity is essential
“Doing the same workouts every day might result in boredom and a plateau in growth,” Maritato warns. “Mixing up your training programme will assist challenge your body and stimulate muscular growth. It is also critical to target different muscle groups and vary the intensity, length, and frequency of your workouts.”
The takeaway: Try different workouts that target the same muscle areas to mix things up. Instead of using dumbbells for bicep curls, use a barbell or resistance band. For an added difficulty, consider altering the sequence of the workouts.
Consider the long term
We may believe we are invincible in our (relative) youth. Not so. “From a young age, overexertion can cause muscle and joint damage, making you more prone to injury, including inflammation and hypertension when you become older.”
The takeaway: Would you like to take a day off?
Avoiding the midlife crisis in your 40s and 50s
Mature men may be notoriously (and frustratingly) set in their ways. Swallowing his pride will be his most valuable asset at the gym, helping him to avoid some of the most common training blunders.
Consult the professionals
An ageing dog can learn new tricks, but it’s best to find a skilled trainer.
“If you want to start lifting weights, it is essential to start with a personal trainer or someone who can teach you good form,” Maritato cautions. “You should also check with your doctor to make sure you don’t have any underlying health concerns that might be harmed by the new training.”
The takeaway: You may think you have life figured out, but starting out at the gym involves swallowing your pride and learning from the pros.
Complete the sentence
“As people get older, they may not take the time to properly recover,” Maritato says, adding that “injuries are most common in people in their 40s and 50s because they continue to do the same exercises and use the same intensity as they did in their 20s and 30s, without adjusting for changes in physical ability.”
The takeaway: The bottom line is that accessory lifts, balance, and flexibility exercises are your friends.
Set it up as soon as possible
“If people in their 20s do not create a regular workout regimen, they may miss out on the opportunity to build a strong foundation of fitness, which can make maintaining good health more difficult as they age,” Maritato notes.
The takeaway: Pay attention to form and technique now to aid you later.
In their 50s, the silver fox brigade
Fifty isn’t as old as it used to be, and plenty of guys start lifting in their 80s. This is an excellent opportunity to get a head start and/or build on lifetime habits.
Evaluate your options
“As you become older, your body gets stiffer and less flexible, making your muscles and joints less sensitive and adaptive.” “Maritato explains. “Therefore, for older persons, sports and exercises that require rapid changes in direction and quick, strong motions can easily result in strains or more serious injuries.”
The takeaway: It’s not quite a time to take up golf, but you can certainly say goodbye to your aspirations of becoming a Premier League footballer.
Take your time
“If persons over 50 are just getting back into shape after being sedentary for years, they should avoid any intensive cardio, especially if they have high blood pressure,” Maritato advises. “Overworking the body without adequately preparing it can lead to serious health problems.”
The bottom line: Seeing your doctor and gradually introducing workout might save your life, so don’t take any chances.
“In our forties and fifties, most of us lose 20 to 40% of our muscle mass, and weight training can assist to decrease this,” Maritato explains. “In addition, resistance training has been demonstrated to lower rates of some chronic conditions, such as type 2 diabetes, and it also aids in the improvement of functional fitness.”
The takeaway: Find a dumbbell. Lift it up. Keep going.