HEARING

DENTISTRY

RESEARCH

ANTI-AGING BODYBUILDING

PROGRAM DESIGN

Learning the Basics of Antiaging Exercise

Antiaging exercises focus on building muscle and maintaining flexibility.

Building muscle mass – by sufficient weight training intensity to create that burn sensation. If you do it right – you should be sore the next day and ready to work out again the following day.
Building cardiac fitness – by using High Intensity Interval Training – short 30-60 second bursts in amongst your 30 minute aerobic session.
Stretching – on those non muscle mass building days to develop the lean muscle fibres and keep the joints flexible

To enable you to design the most appropriate workout routine for your body type, exercise personality and antiaging goals, it pays to understand the basics requirements and fitness program protocols.

For the purpose of seeing how all the different types of workout programs fit together I have added paragraphs from other fitness and antiaging pages. Follow links to get more details on these topics.

They key elements of Bodybuilding program design include:

Getting started on your anti aging bodybuilding program can be difficult for some. This is where harnessing your brain power is a critical step. It gets your mental energy working for you, and goals firmly in place.

If you have specific goals in your bodybuilding program, you can tailor your overall program design around these. Common goals include:

Whatever your main program goals, there are certain considerations common to all types of antiaging and bodybuilding programs:

Muscle balance
Aerobic or Anaerobic
Stretching
Progressions
Rest

Muscle Balance

Your exercise program must keep comparable strength levels in opposing muscle groups do not have. Uneven development results in complications like poor posture and joint instability.

It is also important to understand the different muscle types and how to best design your program to increase the volume of the right muscles to support the types of movements you most often make in your unique lifestyle.

Aerobic or Anaerobic

Aerobic simply means in the presence of oxygen. Anaerobic activity is any activity where the body does not use oxygen to generate energy. The body uses different metabolic pathways for each of these two activity intensities. To maximise fat burn; include BOTH in your routines.

Stretching

There are lots of theories on when, how, if and how long we should stretch with our exercise workout. So lets start by understanding two key points:

A muscle expands before it contracts and its strength is related to its ability to stretch.
A warm muscle stretches more easily than a cold one, and therefore more resistant to overtearing with heavy use.

So stretching is NOT a warm up, instead you must always warm up before stretching.

The purpose of a warm-up is to get the blood flowing to the muscles and joints and get the heart ready for what is to come.

Running warm up – 5 minutes walking

Weight training warm up – 5 minutes on the stationary cylce or treadmill followed by 5 minutes of a lower intensity version of the activity you are about to perform. If you like, you can add some rhythmic arm movements to warm up upper body joints whilst on the cycle or treadmill.

Now stretch! At least 3-5 minutes

Then reverse this routine at the end of the session as your cool down period.

Stretching promotes a balanced range of motion in the joints and generally promotes the feeling of relaxed well-being after a workout.

More detail on Stretching

Progressions

Progression is just a term to indicate that something "extra" is added into the exercise to add further challenge. Progressions can also be used to add variety to exercise routines and the change the emphasis on the muscle group used.

Overtraining – Why more is not better

Overtraining means too much, too often and too intense. Once you start seeing results, and the exercise endorphins start kicking in, it is tempting to increase training intensity and frequency too quickly.

Instead of double the result, the result is more likely to be tendonitis or a strained muscle. There are two simple disciplines to avoid overtraining.

Plan your program around varied workout focus each session over your weekly program; and keep mixing it up as you develop more strength.
Sometimes this is as simple as changing the way in which a particular exercise is performed so as to train the muscles differently. For example:

In some exercises, adding a slight twist towards the outside as you raise during a bicep curl, moves the concentration more towards the centre of the muscle, or pointing your toes down in a side leg raise, or
Vary the speed of the lift from workout to workout, like very slow one day, the faster the next time the muscle group is worked.

Rest

Muscles need rest between workouts. Tiring muscles by working the same muscles in the same way too often moves the pressure to the joint. This overloads the joint resulting in injury and a reduction in performance. Tendonitis and joint pain are pretty common indicators of overtraining.