If you're going to the gym but your hard work isn't paying off, that is such a waste.
Drawing on more than 20 years of coaching seniors, I count down the misconceptions I see most often, from number 5 to number 1. Every tip is something you can use starting today.
▼ What you'll learn
No. 5: Training the same muscles two days in a row is a waste (try split training)
No. 4: Pushing until you're gasping doesn't burn fat easily (target heart rate by goal)
No. 3: Sticking with weights that are too light (move up to a weight where 8 to 12 reps is your limit)
No. 2: Moves that cause injury and moves that waste your effort (form and range of motion)
No. 1: Losing muscle even though you exercise? Not enough protein (aim for body weight × 2 g)
▼ Key points recap
・Rest about 2 days after strength training, or split into upper and lower body
・Fat burning: (220 − age) × 0.65. Cardio fitness: (220 − age) × 0.80
・Choose a weight where 8 to 12 reps is just your limit, and update it as you get used to it
・Don't use momentum. Move big and slow so the target muscles do the work
・On workout days and the day after, aim for about 2 g of protein per kg of body weight, about 20 g per meal, little and often
There is no need to compare yourself with others. What matters is making a little progress over yesterday's you.
* The heart rate and protein figures are general guidelines. If you have a medical condition, take medication, or have dietary restrictions (for example, kidney disease), please consult your doctor and keep things within a comfortable range.
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#over60 #seniorfitness #strengthtraining #gym #protein #healthyhabits
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