Losing muscle tissue as you get older is normal, even if you aren't happy about it. As you age, your body naturally loses lean muscle tissue and body fat stores increase, according to the National Strength and Conditioning Association. However, you can exercise and help avoid these changes. While you cannot change fat tissue to muscle, you can tighten up the muscles of your arms with a few dumbbell exercises.
Arm Training
To firm up your arms, include one exercise for your shoulders, biceps and triceps muscles. If you are new to exercise or have not exercised consistently in a while, perform one set of eight to 12 repetitions per exercise. One set has been shown to increase muscular fitness when you use a resistance that challenges you, according to the American College of Sports Medicine. Perform the exercise two to three times per week on nonconsecutive days. You may increase your sets up to three as you get more fit.
Shoulders
Using a set of dumbbells, you can exercise your shoulders, or deltoid muscles. In a seated or standing position, hold a dumbbell in each hand with your palms facing your body and arms down at your sides. Slowly raise your arms out to the side, up to shoulder height. Lower the weights back down in a controlled manner for one complete repetition. Do not shrug your shoulders and start with a light weight to perfect your technique before increasing the resistance.
Biceps
Your biceps lie along the front of your arm and help you lift and carry various objects. In a seated or standing position, hold a dumbbell in each hand with your palms facing forward. Slowly bend your elbow drawing the weights up toward your shoulder. Your upper arms stay next to your torso the entire time. Lower the weight in a controlled manner back to the start position for one complete repetition.
Triceps
The triceps lie along the back of your upper arm and if they are not toned, they hang when you raise your arms. Hold a dumbbell in one hand while seated in a chair or on a bench. Raise your arm up over your head so that your upper arm is next to your ear. Keeping the upper part of your arm steady, bend your elbow and lower the weight back behind your head. Press the weight back up to the start position for one complete repetition.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- American Academy of Orthopaedic Surgeons: Effects of Aging
- Bodybuilding for You: Arm Muscle Anatomy
- EDinformatics: Sample Exercises in Strength and Endurance
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