Men over 55 can derive numerous benefits from bodybuilding and nutritional discipline. Some of these benefits include increased muscle mass, increased strength and energy, fat loss and improved cardiorespiratory function. Seek the advice of your doctor before you embark on a new exercise or bodybuilding program.
Benefits
Testosterone levels decline in men after the age of 40 at the rate of 0.4 to 2.6 percent each year, according to a study in the November 2007 issue of the "Journal of Clinical Endocrinology and Metabolism." Low testosterone levels contribute to reduced bone and muscle mass, reduced sexual function, weight gain, diabetes, frailty, depression and decreased quality of life. Exercise can help slow the decline in testosterone levels.
Preparation
Joints deteriorate with age and your muscles are not as pliable as they once were. Start each bodybuilding workout with a thorough warm-up to minimize the risk of injury. Do 10 to 20 minutes exercise on the treadmill, stair-climber, stationary bike or elliptical machine. Follow this with some static stretching exercises and other movements such as arm swings, trunk twists and side bends.
Exercises
Muscle loss due to aging commences in your 50s and accelerates in your 60s and beyond according to a study by the Center for Excellence in Aging and Geriatric Health in Virginia, published in the December 2004 issue of "Sports Medicine." Muscle loss results in decreased strength and power and can affect your quality of life. Bodybuilding can help combat this. Do compound exercises on your major muscle groups of the chest, shoulders, back, legs and gluteals. This will help you maintain correct posture, increase your strength and power and build muscle. Exercises should include the barbell bench press, military press, deadlifts, bent-over rows and squats. If you have joint problems, you may find it difficult or uncomfortable to perform some of these movements. Do alternatives such as the Smith machine bench press or dumbbell bench press, dumbbell shoulder press, lat pulldowns, single arm rows and leg press. Do not neglect isolation exercises such as pec dec butterflys, lateral raises, triceps pushdowns, barbell and dumbbell curls, leg curls and leg extensions.
Nutrition
Eat four to six small meals a day. Multiple meals help you control your appetite and cravings, speed up your metabolism and ensure you maintain steady blood sugar levels throughout the day. Multiple meals also ensure your body has a regular supply of muscle building nutrients. Eat predominantly complex carbohydrates such as oatmeal, whole grain cereals, brown rice, quinoa, sweet potatoes, potatoes and yams. Include carbohydrates in only two or three meals if you are trying to lose fat. Include protein together with fruits or vegetables with each meal. Eat protein such as lean cuts of meat, poultry, whole eggs, fish, dairy products, beans and legumes. Limit your fats to omega-3 fats such as flax-seed oil, hemp-seed oil, pumpkin-seed oil and coconut oil. Use an amino acid supplement that contains the branch-chain amino acids or BCAAs. Muscles use BCAAs during exercise. Research by the University of Texas reported in the January 2006 issue of the "Journal of Nutrition" suggests amino acids, particularly leucine, may arrest the decline of muscle mass associated with aging.
Caution
Seek the advice of your doctor before starting a bodybuilding program. Start your program gently and gradually increase your workload as you get stronger and fitter.
References
- "Journal of Clinical Endocrinology and Metabolism"; Prevalence of Symptomatic Androgen Deficiency in Men; A. Araujo et al.; November 2007
- "Sports Medicine"; Effects of Aging on Muscle Fibre Type and Size; MR Deschenes; December 2004
- Penn State University; Boosting Your Metabolism 101; Jillian Davis; November 2008
- "Journal of Nutrition"; Amino Acids and Muscle Loss with Aging; S. Fujita, E. Volpi; January 2006
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