12 Week Workout Routine for Older Athletes:
The first thing that you need to do is to get your body ready for the grueling workouts. You will have to make sure that you are eating enough calories and protein throughout the day so that your muscles don’t become weak during these intense workouts.
If you are not getting enough nutrition then it won’t be able to perform at its maximum potential.
You must eat breakfast before the gym because you want to be fully prepared for your workout. Make sure that you drink plenty of water throughout the day so that your body doesn’t become dehydrated.
After your morning meal, try to stay away from carbohydrates until after dinner time. Your body needs them in order to function properly but they can cause digestive problems if consumed too quickly or in large amounts.
After your workout, you may feel tired and sore but you still have a long way to go. You must keep yourself hydrated throughout the rest of the day.
Drink lots of water throughout the day and take in some electrolytes such as Gatorade or sports drinks. These types of supplements will help replenish lost fluids while helping you maintain proper blood sugar levels.
Your next step is to start lifting weights again after your workout session. You want to be sure that you are doing your lifts correctly or you can severely injure yourself.
Look for a qualified Personal Trainer at the gym to give you some personal instruction on how to lift properly. This will help you avoid future injuries and progress more quickly.
After the personal training sessions, split up your workout into body part workouts. This means that you will only work on one area of your body each day rather than working out every day.
For example, if you are exercising your arms on day one then you do not need to work them out again until day three. This gives your muscles time to rest and can prevent injury.
After you have been lifting for a few months, you may want to change your routine up a bit in order to keep yourself from getting bored. Add some new exercises or equipment into the mix and keep yourself from getting stagnant in your workouts.
You don’t want to become too bored because that is when people tend to give up on their goals.
Lift weights three to four times each week and do cardio for 15-30 minutes at least three times each week. This will torch calories, build muscle and improve your endurance during workouts.
You will start to see major improvements in your body after a few months of lifting weights three to four times a week. You can continue this schedule if you would like to continue to improve your body or you can start a new workout schedule.
Muscle Groups Worked:
The following is a list of the muscle groups worked during each exercise routine. Please note that these are just the main muscle groups targeted during each exercise and there are often smaller stabilizer muscles which are worked as well.
Day 1: Chest and Back Exercises Exercise Muscle Group Targeted Bench Press Chest, Shoulders, Triceps Incline Press Chest, Shoulders, Triceps Dumbbell Flys Chest, Shoulders, Triceps Lat Pulldown Back, Biceps Seated Row Back, Biceps
Day 2: Legs and Abs Exercise Muscle Group Targeted Squats Thighs, Hams, Quads Leg Press Thighs, Hams, Quads Lying Leg Curls Thighs Calf Press Calves Walking Lunges Thighs, Hams Plank Abdominals
Day 3: Rest
Day 4: Arms and Shoulders Exercise Muscle Group Targeted Barbell Curl Biceps, Forearms Overhead Press Shoulders, Traps Dumbbell Hammer Curls Biceps, Forearms Arnold Press Shoulders, Traps Lateral Raise Deltoids Rear Delt Fly Deltoids
Day 5: Rest
Cardio Workout Exercise Muscle Group Targeted Jogging Large Muscles Stationary Bike Large Muscles
Helpful Tip: You can do these exercises in any order but make sure you warm up first by doing some light stretching and gradually increase the weight or intensity of the exercises over time.
Day 6: Rest
Day 7: Rest
The following is one example of a weekly schedule you can follow. Remember that you will need to warm up before working out and cool down after as well.
Monday: Workout 1
Wednesday: Workout 2
Friday: Workout 3
Nutrition for Weightlifters
While you are working out regularly, it is not enough to just work on your physical appearance. Your diet is still important.
The following are some tips to help you improve your diet and get the body you want.
Protein is an essential part of building muscle and can be gained through food or supplements. Foods like meat, eggs, fish and low fat dairy products are all good sources of protein.
You should consume approximately 1 gram of protein per pound that you weigh each day. However, if you are very physically active then you may need as much as 1.5 grams per pound.
You can use online nutrient calculators to help you figure out how much protein you need each day and then track your diet to make sure you get that much.
When eating out, it is best to stick with lean meats like fish and chicken, and avoid high fat red meats like ribs and steak. You should also avoid dishes that are breaded or fried.
Try grilling, baking, poaching or broiling instead.
For supplements, stick to a reputable brand. Manufacturers of cheap generic protein often are caught putting harmful substances in their products.
Carbs are important for energy and muscle recovery. You should base your carbohydrate intake on your activity level and weight.
Here is a sample diet based on that information.
If you are lightly active (work a desk job) then aim for 2 grams of carbohydrates per pound of weight each day.
If you are sedentary (little to no exercise) then aim for 2.5 grams of carbohydrates per pound of weight each day.
If you are lightly active (work a desk job) then aim for 3 grams of carbohydrates per pound of weight each day.
If you are active (physically demanding job) then aim for 3.5 grams of carbohydrates per pound of weight each day.
If you are extremely active (professional athlete or training for an athletic competition) then aim for 4 grams of carbohydrates per pound of weight each day.
Fats are good for you but you do not need as much as many people think. Most of your fat intake should come from fish, nuts and seeds, olives and oil, and such.
Having too much fat in your diet will actually hinder you when it comes to building muscle. You need to limit your fat intake to around 30% of your daily food intake.
Vitamins and Minerals
While vitamins and minerals are essential for good health in the short-term, they do not help you build muscle faster. A lot of over the counter supplements actually don’t do anything and some may even be harmful to your health.
Stick to a balanced diet instead.
Staying hydrated is also important. You should drink at least eight 8-ounce glasses of water per day.
You may also want to add in some electrolyte replacement powder to your water when working out for a prolonged period of time.
5-Step Nutrition Program
This diet plan lasts for 6 months and is designed to help you gain as much muscle as possible in that time. It is not something that should be followed for more than 6 months, as your body will start to reject more food if you do.
The 5-step Nutrition Program is based off of a concept called energy flux. The idea is that your energy intake alternates between periods of high and low calories.
The amount of energy that you consume becomes a habit for your body and it reacts to the sudden changes in intake.
By spending some time at lower calorie levels, you can expose your body to less nutrients than it is used to and it will react by increasing it’s metabolism and burning more calories. This is similar to what happens when you spend time in a colder climate than you are used to, your body burns more calories to keep warm.
The first step is to spend a week at a reduced calorie level. For this, you will drop your calories by 20%.
This means that if you were eating 2,000 calories per day, you would reduce that to 1,600.
If this was easy, then it wouldn’t be very effective. Instead, make this as hard as possible for yourself.
For the first 3 days of the week, eat only foods that are low in fat and easy to digest. This means plenty of fruits, vegetables and other foods like rice cakes.
The remaining 4 days of the week are all about emptying your stomach completely. You need to load up on food until you feel sick.
The foods that you should be eating are things like peanut butter, iced milk, whole milk, and mashed potatoes.
These two week are going to seem brutal, but they are required for your body to accept the changes that will follow.
The second step is to spend another week at a reduced calorie level. You are going to reduce your calories by 40% from what you were eating during the first week.
If you were eating 1,600 calories per day, you would reduce that to 1,000. As with the first week, for the first 3 days of the week stick to low-fat and easy to digest foods.
For the remaining 4 days, you can eat whatever you want, but it should be high-calorie and easy to digest.
The third step is to spend another week at a reduced calorie level. This week, you will be eating a bare minimum of 1,200 calories per day.
On the first 3 days, stick to low-fat and easy to digest foods. On the remaining 4 days, you can eat whatever you want, but it should be high-calorie and easy to digest.
The fourth step is to spend a week at your normal calorie intake. This will help your body readjust to what it is used to eating.
At this point you should have lost any weight that you needed to lose and your muscles should be more defined.
The fifth and final step is to spend another week at a reduced calorie level. This time you will reduce your calories by 75%, only eating enough to stay healthy.
This will force your body to use its own stored fat as energy, which is exactly what we want. Do not eat anything that is not natural, and try to eat as much raw food as possible. Fruits and vegetables are best.
After this last step, you are done and your body is now in the state of “energy flux” that it needs to be in for maximum definition. This is no easy task to stay in this state, but it is possible if you are dedicated to working out and eating properly.
To work out while in energy flux, you should do HIIT training. This stands for High-Intensity Interval Training.
Instead of doing long sessions of cardio where you run or bike for 20-30 minutes, you instead do your cardio in intervals. The intervals are short but intense bursts of movement. These can be jumping jacks, push-ups, sprinting or whatever you prefer. The key is to push yourself far beyond your comfort zone.
Doing this on a daily basis will burn fat quickly and provide a good, healthy “high” once you are done. It is not recommended that you try this if you are not used to working out, however.
The eating habits that you have been forced into should provide a natural surge in testosterone and growth hormones. This will speed up your metabolism and provide a nice afterburn effect once you are done with your work out.
This is all the advice that I can give to you, as I do not have much experience in this matter. If you have any questions, I suggest that you take them to a trainer at your gym.
Good luck on your endeavors!
To maximize your results, you will need to track your weight and measurements. Buy a scale and a tape measure and keep track of these things daily.
Take note of not just your weight, but how your clothes fit as well. Knowing what effect your efforts are having is an important factor in keeping motivated.
The other part of keeping motivated is support. You will find that the people in this sub-reddit are very supportive and will help you whenever they can.
Use this to your advantage.
If you have any other questions, please feel free to post them below. A trainer or fellow Redditor will be happy to help you.
“Nothing is impossible, the word itself says ‘I’m possible'” – Audrey Hepburn
This was created to provide something different from the rest. Something more in depth.
We all know how hard it can be to lose weight, so this book was created as a guide to help you through it while having some fun along the way. Everything was based on real life experiences and scientific research, so it’s very accurate. I hope you have as much success with this book as others have had! Feedback is always appreciated. 🙂
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A hemodynamic comparison of young and older endurance athletes during exercise by JM Hagberg, WK Allen, DR Seals… – Journal of Applied …, 1985 – journals.physiology.org
A physiological comparison of young and older endurance athletes by GW Heath, JM Hagberg, AA Ehsani… – Journal of Applied …, 1981 – journals.physiology.org
The impact of long-term exercise training on psychological function in older adults by RD Hill, M Storandt, M Malley – Journal of Gerontology, 1993 – academic.oup.com
Sports-specialized intensive training and the risk of injury in young athletes: a clinical case-control study by NA Jayanthi, CR LaBella, D Fischer… – … American journal of …, 2015 – journals.sagepub.com