Muscle Building Is For All Ages

Increasing muscle mass or doing muscle-strengthening exercises are not necessarily reserved for those aiming for a chiselled body. Moreover, muscle building exercises are not always about lifting heavy weights or following complex fitness regimens. Low-impact muscle building exercises keep the muscles toned, strong and ready for the long run.

Why is muscle building necessary?

• Physical strength reaches its zenith during 20s and 30s. As you grow older, the muscle strength gradually declines.

• Weak muscle mass results in lesser physical activity, increased fatigue, unwanted weight loss and declining mobility. This causes greater dependence on others in order to complete simple everyday tasks..

• Basic postures (like sitting or lying down) become difficult.

• People with weak muscles tend to fall frequently, which further adds to their woes.

• Decreased muscle mass reduces endurance, strength and function.

• Muscle building exercises lead to the production of antioxidants, which boost the health in general.

• Resistance training increases muscle elasticity and strengthens connective tissues.

Things to keep in mind

• If you are a beginner, do not overexert yourself. Increase the duration and difficulty level gradually.

• If you are of an advanced age, it is always better to consult a specialist if you are fit to start.

• Consult a trainer before attempting any new exercise if you are suffering from any kind of orthopaedic problem.

• Warm up for at least 10 minutes before and after exercise.

• Maintain the right posture while exercising or else you may injure yourself.

• Do not lift heavy weights as they may strain your spine and lower back. You should take professional advice before lifting weights.

• Know your body. Do not push yourself to the edge. Do not continue if you are injured or sick.

• Exercise just 2 to 3 times a week.

Strength training exercises 

1. Bridge Exercise: 

• Lie on your back. Bend your legs and keep your feet flat on the floor.

• Slowly lift your torso off the floor until you have formed a bridge with your body.

• Your upper back, shoulders, and head should remain on the floor.

• Return your body to the floor and repeat. Perform two to three sets of 15 to 20 repetitions.

2. Lying Abdominal Crunch

• Lie on your back. Bend your legs and keep your feet flat on the floor.

• Place your hands by your ears. Keep your elbow and shoulder joints aligned during the movement.

• Slowly curl your upper body upward until your ribcage comes up off the floor.

• Make sure not to let your lower back come up off the floor, just your rib cage.

3. Pelvic Tilts

• Lie on your back. Bend your legs and keep your feet flat on the floor.

• Pull your belly button in toward your spine until your abdominal muscles feel tight.

• Shift your pelvis up toward the ceiling until you feel your lower back press against the floor.

• Your buttocks should not come off the floor. This exercise works the lower portion of the abdominal muscles.

4. Abdominal Twist

• Sit in an armless chair with your feet flat on the floor and shoulder-width apart. Your hands should be in the centre of your torso and your elbows along your sides.

• Slowly twist to the right, then to the left.

• Your shoulders should face to the right and then to the left during the movement, but you should not be swinging your arms from side to side.

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Courtesy - Zilaxo Advanced Pain Solution 
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