Four Daily Exercises That Boost Muscle Growth Beyond Weight Lifting After Age 45
In the pursuit of maintaining a fit and strong physique, bodyweight exercises have emerged as a popular choice for individuals over the age of 45. These exercises, such as pull-ups, Bulgarian split squats, and plank shoulder taps, are favoured for their lower impact on joints compared to weight training.
Stephen Sheehan, a certified personal trainer at Garage Gym Reviews, advocates for incorporating bodyweight exercises into regular workout routines. He believes that these exercises can build muscle and provide strength, even surpassing the benefits of weightlifting. However, he does not specify the exact exercises he recommends.
One such exercise is the pull-up, a compound movement that targets the biceps and back. To perform a pull-up, stand tall, grab a pull-up bar using an overhand grip, hang with fully extended arms, pull your chest up toward the bar by bringing your elbows down and back, and lower back to the start position. Sheehan suggests performing 3 sets of as many reps as possible in a pull-up exercise.
Another beneficial exercise is the Bulgarian split squat, which focuses on the glutes, quads, and hamstrings. To perform this exercise, stand tall, place your back foot on a workout bench, bend your front knee to lower until your front thigh is parallel to the floor, and press through your front heel to return to standing. Perform 3 sets of 8 to 10 reps per leg.
Plank shoulder taps are also effective in addressing muscle loss associated with aging. To perform a plank shoulder tap, start in a high plank with your hands under your shoulders and body straight, engage your core, lift your right hand off the floor and tap your left shoulder, set your right hand down and repeat with your left hand, and keep your hips steady as you continue to tap from side to side. Sheehan recommends performing 3 sets of 12 taps on each side.
Bodyweight exercises offer several advantages over traditional weight training. They help target strength, balance, and mobility, and challenge stabilizing muscles that are often overlooked in weightlifting. Additionally, they are less wear and tear on the joints and have a faster recovery time, making them suitable for regular exercise.
It is important to note that muscle deterioration becomes more crucial to address after the age of 30, with muscle loss ranging from 3% to 8% every decade. Sarcopenia, muscle loss associated with aging, can be addressed by leading an active lifestyle and consuming a protein-packed diet.
In conclusion, bodyweight exercises like pull-ups, Bulgarian split squats, and plank shoulder taps are beneficial for individuals over the age of 45 due to their lower impact on joints and ability to target strength, balance, and mobility. By incorporating these exercises into a regular workout routine, individuals can maintain a strong, fit, and healthy physique.
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