How Much Sleep Do You Need At 60 Years Old Weightlifting And Exercise: No Brain, No Gain

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Weightlifting And Exercise: No Brain, No Gain

Weightlifting, bodybuilding and powerlifting have all come a long way since they were first popularized in the 1970s. Gyms were hardcore – almost exclusively barbells, dumbbells and benches. The workouts lasted 3 – 4 hours, and everyone tried different techniques, different exercises, different times and rep ranges. And in the offseason, most were on a “See Food” diet – if they saw food, they ate it!

“No Pain, No Gain” was their battle cry, and they were no strangers to pain. The pain of overworked and over-stretched muscles was joined by pain from failed exercise variations, nutritional errors, lack of sleep, lack of rest and sufficient recovery – but they learned to work if they were motivated enough. Every gym visitor of the day has comical horror stories about the aches and pains they worked out and the worst of those days took their health. And, now in their 60s, 70s and 80s, many complain about what those workouts have done to their knees, hips, back, shoulders and spine. But they’ll also tell you that, given the chance to do it all over again, they definitely would.

But while No Pain, No Gain was an apt slogan for the 1970s, today’s reality is “No Brain, No Gain.” So much research has been done over the past 40 years on every aspect of weightlifting and exercise, and anecdotal empirical evidence now exists from those who have been with it through the various evolutions of the sport. Great strides have been made in the fields of biology and kinesiology, nutrition (and especially sports nutrition), progressive resistance, hypertrophy and even the exercise equipment itself.

Walk into the typical commercial gym today and once you get past the recumbent bikes, stair machines, treadmills, ellipticals, and other cardio equipment, you’ll likely see twice as much gym space devoted to exercise machines as to the old weights. free worshipers. And while macho gym rats will forever scoff at the machines, it is possible to put together a total body workout for new members using only those machines, to provide the initial results they are looking for in a safer, more controlled and graduate

Now we know that gains in the gym can be reduced to your goals – more strength for powerlifters, bigger muscles for bodybuilders, enhanced cardiovascular capacity for runners and endurance athletes and programs to help with fat loss or lean weight gain, as you prefer. Still nothing that will do the workouts for you, but an incredible range of aids to ensure that you are on the right path for YOU.

Professional athletes, weekend warriors and regular gym goers have also learned a lot more about nutrition and healthy eating. The traditional dinner of meat, corn and potatoes is now probably replaced by chicken or fish paired with sweet potatoes and broccoli or Brussels sprouts. Breakfast could be oatmeal and egg whites instead of sugary cereal straight from the box. And while their nutrition can be based on meal plans, paleo, IIFYM (If it fits your macros) or vegan choices, they all share one main goal – to ensure that your protein ratio​​​​ , carbohydrates and healthy fats is in balance with your goals and that your total caloric level fits your plan to lose fat or gain muscle.

Yes, today’s exercises have changed, most definitely for the better. The knowledge of progressive resistance and periodization of training have allowed us to remove most of the unnecessary pain from being regularly active in the gym, and advances in kinesiology have taught us better ways to move the iron to avoid repetitive stress injuries and better protect the soft tissues. and items that keep our bodies functioning properly. Far from being muscle-bound, most of today’s weightlifters have a better pain-free range of motion in their joints than the general public ever has.

And for advanced intermediate lifters and experienced old pros are also advanced – but if you are fairly new to the art of lifting weights, leave the bands, chains, over-reaching and supercompensation for a few more years down the road. Don’t compare yourself to those who have been doing this for years. There’s a reason it took him years to get there. Instead, take “before” photos when you’re ready to start, and compare with new photos every 3 – 6 months. The truest tests are how your clothes fit, how you feel when you wake up each day, how much energy you have and how soundly you sleep each night.

The best news? Most of the new knowledge you need to reach your goals is in your local library and even in your home, thanks to the Internet. These days, it’s easy to be able to walk into a gym for the first time knowing enough to get started – safely. If you can afford a good personal trainer and you have access to one, you can start even better – but be careful. Don’t just blindly hire the biggest lifter in the gym, or you could end up with someone whose drug use masks little knowledge, experience or technique. Ask around your gym and see which others recommend us.

And above all, never stop learning. New weights research surfaces every day and while there’s too much to stay on top of it all, pick a few experts and follow them on their blogs and social media – you’ll learn a lot more that way than buying lots of magazines full of articles suitable for selling supplements. A strong and healthy lifestyle is a marathon, not a sprint – and wear the motto “No Brain, No Gain” with you proudly!

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