adminThe decision is yours because there is no ideal age to start or quit exercising or weight training. I often hear that kids should not exercise because they will stop growing but lots of research has proved that wrong. But younger weightlifters or trainers will injure themselves much easier if they train without the supervision of adults or qualified personal trainers. When you are still a teenager your muscles and bones are still growing. I am referring to your shoulders, legs, arms and all over the body. So if you exert excessive pressure on those muscles you can cause some serious damage. That is why experts always stress the importance of lifting weights with a near perfect form. Find your perfect form, less injuries and your perfect body will follow at any age.
In this world of competition best sports persons, athletes, swimmers, cricket players, soccer players, rugby players, the list is endless, their talents are normally picked up at the tender age of either twelve, fourteen or sixteen years. If you pass this age without realising your talent you will never break through and compete with the early pacesetters. So at this age, resistance exercises are introduced to develop their functional muscles. So start exercising early, but only with the advice of the experts. In developed countries children start training using wooden bars to get their techniques spot on. At the age of fourteen or sixteen they will start to realise the importance of proper exercising to improve and meet the demands of their careers and maintaining good shape. But the biggest challenge among this age group is that adolescents are too competitive. They will try to lift the heaviest weights possible. Parents should also get the relevant information to make the right choices for their kids. With the help of experts they will draw an ideal programme for them. Children’s programmes are designed in such a way that they do more sets and higher repetitions. An ideal benchmark is to stay above 12 repetitions on each set. This will keep them away from piling on heavier weights. A specific programme is essential because if they are not following one some problems will surface later in their life. Many young rugby players overdevelop their upper bodies. That is why they get knee, back and groin injuries when they start playing at higher levels. It is because their upper bodies will be too heavy for their lower body.
Strength peaks between the ages of 20 and 40. This is the prime time for both men and women to achieve their maximum strength. A gradual decline in muscle mass occurs after 40, in which strength appears to remain relatively stable and will slightly start to decrease over a period of 10 years. Weight or resistance training is essential at this age to minimise the loss of muscular strength. This is the stage of your life where one can experiment with so many different training routines focusing on individual goals. If one needs to contest as a body builder or a super model, the ages 20-40 is the ideal period because as soon as you pass the 50 year mark what is necessary is to maintain and slow down the loss of your muscle mass to stay supple and strong. Do not push too much heavy weights, they will strain your joints. Maintain your good shape and suppleness, follow this two- day split routine below and alternate between programmes A and B and do it every second day.
Programme A
1. Warm up 5-10 mins: Stationary bike or rowing machine
2. Stretch major muscles — legs, chest, back and arms
3. Weights do between 10-12 reps of 60-80 percent of your maximum weights
4. Exercises
(i) Power and clean press: 3 sets of 12 reps
(ii) Squats or leg press: 3 sets of 10-12 reps
(iii) Lat-pull downs or chins: 3 sets of 10 reps
(iv) Flat or incline bench press: 3 sets of 10-12 reps
(v) Seated bicep curls/dumber: 3 sets of 10-12 reps
(vi) Abdominal crunches/twists: 3 sets of 20 reps
(vii) Hanging leg raises: 3 sets of 15-20 reps
(viii) Crunches on physio base: 3 sets of 20-30 reps
(ix) Cool down: 10 min cycle or jog
(x) Rest for 50-60 seconds between sets and exercises
Programme B
1. Warm up — same as programme A above;
2. Stretch major muscle groups;
3. Weights same resistance range as A above
4. Exercises
(i) Walking lunges (Dumbbell): 3 sets 20 steps
(ii) Hamstring curls: 3 sets 10 reps
(iii) Calf raises: 3 sets 20 reps
(iv) Seated rows: 3 sets 10 reps
(v) Dumbbell shoulder Press: 3 sets 10 reps
(vi) Tricep extensions: 3 sets 10 reps
(vii) Abdominal crunches: 3 sets 20-50 reps
(viii) Alternate leg raises (floor): 3 sets 20-50 reps
(ix) Plank/Bridge: 3 sets 1 min
(xi) Cool down — 10 min rowing or cycling
When 60 years and above, brace for a drastic loss of muscle mass because of the dying muscle tissues. According to research those who do not weight train can expect a loss of between 30 to 40 percent of their muscular strength and 10-15 percent of their muscle mass by the age of 65. You will lose between 10-15 as an average every 10 years. Slow the process down by doing at least two days of aerobic workout and weight train twice a week. Focus your workout on major muscle groups. Try the programme below and change it after six weeks.
Programm C
1. Warm-up 5-10 min — walking or cycling
2. Stretch — legs, hamstrings, guards and cadres Chest, back and shoulders
3. Weights — 50 to 60 percent of 10-12 reps
4. Exercises
(i) Dead lifts: 3 sets 12 reps
(ii) Leg press: 3 sets 10 reps
(iii) Bench press: 3 sets 10-12 reps
(iv) Upright Rows (bar): 3 sets 12 reps
(v) Seated rows: 3 sets 10 reps
(vi) Abdominal crunches and leg raises : 3 set 20 each
NB: Consistency is vital to remaining strong and maintaining a solid shape. To combat gym fatigue — shock your muscles by keeping your body guessing by varying your programme all the time. Remain focused and keep yourself motivated, exercises are a mental sport. Without mental strength you are bound to fail.
Good Luck and lots of love!
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