(MS) - When it comes to weight training, lots of men are apt to write it off as a young man's game. However, men in or nearing middle age can gain a lot from lifting weights.
As a man enters his 30s, muscle loss begins to occur at a rapid pace.
Consider the case of a male professional athlete, who is often considered in his prime when he is between the ages of 27 to 29. After that time, it is expected that an athlete will begin to lose something off his performance each year thereafter. This is no different for "Average Joes," who can expect to begin losing muscle around the time they enter their 30s.
For men entering their 40s, weight training can be a great way to prevent muscle loss, increase metabolism and reduce the risk of injury. But for men considering lifting weights as they enter their 30s and 40s, weight lifting is not just something that a man should dive right into. Instead, the following precautions should be taken to ensure injuries are avoided.
· Truly commit to weight training. Fitting in an exercise session here or there is not a good approach. This can lead to stiffness or injury and often will not produce any meaningful or beneficial results. Weight training is habit forming, as it tends to make people feel better about themselves, which in turn inspires them to continue doing it. The more a man gets the hang of it - and the earlier he commits - the more likely he'll get the results he's seeking.
· Take it slow. The best way to make a weight training program successful is to master the fundamentals first and foremost. There's a right and a wrong way to lift weights. Lifting the wrong way will almost certainly lead to injury, especially for men in their 30s and 40s. What beginners want to do is make things as easy as possible in the initial stages, and then gradually build up to a more challenging workout if so inclined.
· Stretch, stretch, stretch. Muscle pulls are the product of a poor stretching program. As men age, it's common to lose range of motion in a joint or joints. Stretching will improve flexibility, and help restore some of that range of motion. For men who sit at a desk all day, it's easy for muscle pulls to occur if stretching is not a part of their routine. Weight training, even light lifting, is taxing on muscles, tendons and ligaments.
If not stretched properly, these muscles are more likely to suffer injury.
· Include cardiovascular exercise. Aerobic or cardiovascular exercise should be a part of every exercise regimen. Aerobic exercise helps combat what's called "creeping obesity," the tendency for men to gradually gain weight, most noticeably in the abdominal region, as well as diabetes and cardiovascular disease.
