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Doctors say as we age we lose, on average, 5% of our muscle mass each decade after our 20's. Don't be deceived by "average" - you, personally, may lose far more (or less) muscle mass than the "average" person. Couple that with the average weight gain (again, don't be deceived by
"average") and it's no wonder people in their 40's / 50's / 60's and beyond have
a hard time moving around and performing daily activities - let alone do
"difficult" things like go outdoors and walk up and down a hill.
It's up to you to do something about it - start today, start easy, work your way up - you'll be amazed how fast you make gains. If you don't do anything else, do this:
Lunging Curl to Press - works your legs like crazy, improves your
balance, does some upper body toning. Stand holding a pair of
dumbbells at your sides (if you're new to this, do
it with no weights), palms toward you. As you begin to curl the
weights up to your shoulders, take a large step forward with your right
foot; your hands should reach shoulder height by the time your foot is
planted. As soon as the weights reach your shoulders, press them
overhead while you lower your body until your right thigh is parallel to
the floor. Fully extend your arms by the time your thigh is level.
Return to the starting position, and repeat with your left leg. That's
one repetition.
Then add this:Single-Leg Bent-Over Row Stand holding a pair of light dumbbells in front of you with an
underhand grip (palms facing forward). Raise one leg slightly off the
floor and bend the other slightly. Bend forward at the hips until your
torso is almost parallel to the floor. Let your arms hang down so the
weights are near your ankles. Pull the weights up to the sides of your
chest, squeezing your shoulder blades together at the top of the move.
Pause, then return to the starting position. Stand on the opposite leg
for the second set. You'll be amazed how much this works your calves and
ankles as you try to maintain balance. Advanced... |
