Workout programs are generally tailored based on need. These needs can be based on age, sex, or fitness goals. In this article we will be covering a standard workout program for the baby boomers.
What is the major difference between this workout and others? It is the exercises used along with the set and rep combinations. As the body ages the goal is to maintain muscle tone and strength which can be done with a slightly higher rep range. Also this allows lighter weights that then put less pressure and stress on joints. The exercises are chosen to put less stress on the body overall while still training the primary muscles of the body.
- Leg Extensions – 2 sets of 10 to 12 reps
- Leg Curls – 2 sets of 10 to 12 reps
- Dumbbell Lunges – 2 sets of 10 to 12 reps
- Standing Calf Raise – 2 sets of 10 to 12 reps
- Machine Chest Press – 2 sets of 10 to 12 reps
- Machine Rows – 2 sets of 10 to 12 reps
- Dumbbell Lateral Raise – 2 sets of 10 to 12 reps
- Dumbbell Curls – 2 sets of 10 to 12 reps
- Triceps Pushdowns – 2 sets of 10 to 12 reps
- Barbell Reverse Curls – 2 sets of 10 to 12 reps
- Lower Back Machine – 2 sets of 10 to 12 reps
- Machine Crunches – 2 sets of 10 to 12 reps
For each exercise do one warm-up set which is at about 60% of your working weight. Then the second set will be the heaviest weight you can handle for about 9 to 10 reps. After following this program for a few weeks you can add an additional work set if you feel comfortable.
Take up to a minute of rest between sets as well as exercises. The pace should be fast enough to keep the heart rate up but not so fast that you are out of breath. Reps should be done slowly in a controlled manner that incorporates maximum muscle fiber recruitment.
Before starting this routine make sure to do 10 to 15 minutes of slow to moderate paced cardiovascular exercise to get the blood flowing. Muscles tend to be tighter when cold and will loosen up and lengthen up to 10 % when warmed up by exercise. Warm muscles are less likely to strain. Make sure to stretch the target muscles lightly between sets as well as at the end of the workout to increase flexibility.
This routine covers the full body. It should be done twice a week with at least two complete days rest in between. As it takes anywhere from 48 to 96 hours for muscles to recover, repair, and grow after a workout resting at least 48 hours is necessary to ensure you are ready for another workout. If you still feel fatigued then take an extra day off rather than exercising. That is just your body telling you that you need more rest.