Weight Training for 60-Year-Old Men

开始在60年代一个举重训练计划可以给你新生命。构建肌肉质量提高你的身体和心理健康，可以使你的外观和感觉更好比你在几年甚至几十年。但重量训练的目标这个年龄段可能会有所不同from those when you were younger, and there are also some risks to take into consideration. Knowing these can help you plan a program that is both effective and safe.

Weight training at 60 years of age brings the same benefits as it does at any age, including:

• Lean muscle mass gain
• Fat loss
• More energy and stamina
• Better sleep
• 更大的自信和自尊
• Improved mood
• 更便于在执行日常任务

但好处还不止这些。当谈到具体涉及到老龄化因素的老年男性力量训练可以是非常有益的。例如，重量训练可以：

• Increase bone density and prevent osteoporosis
• Improve mobility and balance
• 防止认知能力下降
• 减少损伤在日常生活和锻炼活动的风险
• 保护关节
• Prevent or improve chronic health conditions like arthritis, diabetes, heart disease and depression

Just because you're older doesn't mean you can't build a lot of muscle and strength. It just means that there are certain things you need to take into consideration to prevent weight training from from making you feel worse rather than better.

这只是一个事实，即随着年龄的增长，你失去肌肉，而你做的全身肌肉都较弱。他们更倾向于株。你的骨头更容易断裂，而且因为他们使用你的关节不能拿那么多的磨损。你的体重例行训练需要进行相应的规划和需求，逐渐进展。

您还需要允许足够的恢复时间。你的肌肉生长在重量训练课之间，而不是在你的训练。因此，你必须允许再培训相同肌肉群前有足够的时间。

这是在任何年龄属实;但老年人可能需要比年轻人更多的恢复时间，特别是在高强度的运动，根据在一个2014的研究Journal of the American Geriatrics Society。而3天被认为是足够的年轻男性从艰苦的锻炼中恢复过来，这是不够的自己年长对他们来说，经济复苏可能超过五天。

A well-designed weight-training workout for a 60-year-old man includes more than just going into the gym and lifting weights. It includes exercises that improve balance, stability, agility and mobility. In addition to strength, these components will not only make you fitter, but will improve your daily functioning and decrease your risk of falls and other common age-related mishaps.

Read more:可以减肥虽然力量训练？

There aren't any specific exercises that men in their 60s should or shouldn't do. Which exercises you include in your program depends on your preferences, your exercise knowledge, your access to equipment and so on.当你开始，你不需要获得幻想。你在一开始的目标应该是要学会适当的运动技术的基础知识，并建立肌肉记忆。

复合演习通常更有效，耗时更少对于那些目标是增强肌肉，并提高他们的健身。不像隔离练习 - 二头肌卷发和腿延伸，例如 - 化合物练习同时激活多于一个的肌肉群。例子包括：

• 深蹲
• 弓步
• 死升降机
• Step-ups
• Pullups
• 俯卧撑
• Lat pull-downs
• 行
• 军事按

按照美国运动协会，复合演习燃烧更多的热量，促进肌间的协调，提高心脏速率提供心血管益处和建立动态的灵活性和运动效率。

In addition, according to thePoliquin Group, compound exercises done at the right intensity can boost testosterone, a强大的雄性激素随着年龄的增长而降低。然而，要达到这样的好处所需要的强度是不适合新的举重运动员。它涉及比推荐用于初学者或甚至中间提升器起重较低数量的代表的和更高的多套重物。一旦你建立力量的坚实基础，就可以开始使用重量训练作为潜在建立你的睾丸激素水平的手段。

集和众议员

Choose a few exercises for your lower body and a few for your upper body. Just doing squats and lunges is enough to target all the major muscle groups of the lower body — quads, hamstrings, calves and glutes. You can target your shoulders, arms, back and chest with chest presses, pullups, rows and military presses.

对于你的程序的最初几周，使用重量轻，或只是你的体重。不要用完美的形式，8到12个重复的一组或两组。然后，你就可以开始添加的重量和组。选择一个重量，使您可以用适当的形式进行至少8，但不超过12次。提高你的总台两年至五年。

Lifting Schedule

你多久解除每周取决于你的强度。在开始的时候，你可以训练身体的每个部位，每周两两三次。当你开始吊装更重的重量，你需要更多的休息日。

但每个人是不同的。据全国知名的健身教练和世界冠军的力量举Charles Staley很多因素决定你是多么的恢复时间需要，包括健康状况，营养，睡眠质量和压力。如果你吃不好，睡不好，否则身体健康，低应力，则可能恢复比一个35岁的谁也无法检查所有这些框更迅速。

Listen to your body. As you increase the intensity of your program, see how you feel when you take more or fewer rest days. If you feel a loss of strength in subsequent workouts, you know you're not taking enough recovery time. On the other hand, don't take too much time; you should lift weights once a week, at the least.

Real athletes know how important it is to include exercises for balance, agility and mobility in their weight-training programs to improve performance. These exercises also have special benefit for aging lifters. In each workout, include one or two exercises in each category.

Improve Your Balance

平衡练习可以简单到一只脚，可以在一开始对你相当具有挑战性的站着。在此之后，由单脚站立闭上眼睛，在你的头抬起你的手臂或移动您周围，站在不平坦的表面，如BOSU球增加的挑战。

You can also include some single-leg exercises in your weight-training program that will have the same effect. Examples include single-leg dead lifts and Bulgarian split squats.

Become More Agile

敏捷性是什么使您能够快速作出反应 - 即随年龄增长而下降的技能。实践敏捷性练习，如：

• 跳箱
• Agility ladder drills
• 单腿横向啤酒花
• 医学球投

增加流动性和灵活性

流动性是一个接头的通过其整个运动范围的移动的能力，而柔韧性是肌肉延长的能力。两者都依赖于彼此的功能是否正常。确保把时间花在你的锻炼后拉伸所有的主要肌肉群。保存每个拉伸30至60秒，重复其中的一个或两次以上。

Improve the health and function of your joints with exercises like arm circles, hip circles, ankle and neck rolls, squats and shoulder pass-throughs with a dowel. You can perform these before each workout or whenever you have time throughout your day.

缓慢而稳定的赢得比赛的，但实际上，这是不是一场比赛。你可能想弥补失去的时间，但你的时间以渐进的步伐，以实力打造了坚实的基础将在长期内还清。做太多太快是一个万无一失的方法烧坏或者遭遇伤病，这将你打入冷宫长于它在你年轻的时候没有结束。所以，用你的岁月给你的智慧和发挥它的安全。

在另一方面，不要太安全。就像生活中的任何事情，为了使收益和实现自己的目标，你需要不断推动和挑战自己。

Read more:终极指南设置和众议员进行力量训练