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
- Building cardiac fitness –
by using High Intensity Interval Training –
short 30-60 second bursts in amongst your 30 minute
- 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 the right
w ork out equipment
- Engaging the
power of the mind
correct body building nutrition
your workout sessions
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
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
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.
More on Aerobic
- Anaerobic Training
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
is NOT a warm up, instead you must always warm up before
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
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.
promotes a balanced range of motion in the joints and
generally promotes the feeling of relaxed well-being
after a workout.
detail on Stretching
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.
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
More on Bodybuilding
Fat Burning Workout
High Intensity Interval Training
Core Strength Training
Progressions & Workout