Hvordan trene etter fylte femti.

Hvordan bør man legge opp treningen etter man har fylt femti, bør man trene annerledes enn da man var tyve eller tredve? Svaret er vel egentlig både ja og nei. Det er dessverre slik at man mister både styrke og muskelmasse med alderen og at det blir vanskeligere å holde formen vedlike når man blir eldre, så hvordan skal gå frem for å utsette aldringen så lenge som mulig?
Først må man sette seg et mål, hvorfor trener man?
Hva vil man oppnå med treningen? Vil man bli slankere, sterkere, mer muskuløs, vil man bedre kondisjonen o.l.?
Den gode nyheten er at alle disse målene er oppnåelige selv når håret blir grått og hørselen dårligere.
Så er det da bare å kjøre på som man gjorde før eller bør man gjøre ting litt annerledes?
Mange tror man må trene lettere og ikke så ofte når man kommer opp i en viss alder, dette er etter min oppfatning feil, det som er viktigere er å trene smartere.
Det viktigste å tenke på er, etter min mening, at man er mer utsatt for skader jo eldre man blir og at det tar mye lenger tid å komme seg etter en skade så derfor er det lurt å unngå skader så langt det går. For å unngå unødvendige skader så er oppvarming og stretching viktig, bruk noen minutter før trening på og varme opp, her er gode tips til hvordan å bli varm før en økt vekttrening ;
Lei av tredemølla som oppvarming? Prøv disse dynamiske oppvarmingsøvelsene i stedet.

Vil man bygge styrke og øke muskelmasse så er vekttrening greia, vekttrening er også en vesentlig del av treningen hvis man vil gå ned i vekt så man bør absolutt trene styrke uansett hva målet er.
Så kommer spørsmålet; hva, hvordan, hvor lenge og hvor ofte bør man trene. Her er det ingen fasit, det er helt avhengig av hva målet er, hva som er utgangspunktet og hva man har tid til.
Det vanligste er nok å starte et 3-dagers helkroppsprogram for å komme igang og bli kjent med øvelsene og lære seg riktig teknikk, VELDIG VIKTIG, her er et
3-dagers helkroppsprogram for nybegynnere.
Mitt råd er uansett å bruke en PT i startfasen, de fleste PT’er er flinke til å sette opp et program som er tilpasset klientens ønsker og mål. En PT er flink til å motivere og har man en avtale med en PT så er det vanskeligere å skulke treningen, det samme gjelder hvis man skaffer seg en treningspartner.
Personlig så synes jeg det er like hardt og jævlig hver gang jeg begynner på nytt, noe jeg har gjort utallige ganger, hver gang går jeg ut med høye kneløft og skyhøye mål, målene har stort sett vist seg å være for vanskelige å nå så da har jeg rett og slett gitt opp.
Jeg har opp gjennom årene støttet diverse treningssentre rundt omkring med tusenvis av kroner som støttemedlem, og jeg er ikke den eneste.
Så hvorfor skal jeg klare det nå ? Målene er kortsiktige og oppnåelige, jeg tar treningen litt mindre seriøst, jeg må bare se at Mr. Olympiatoget har forlatt stasjonen for lenge siden så nå trener jeg for å komme i så god form som mulig uten å ofre liv og lemmer.
Nå er treningen mer lystfylt enn på mange, mange år og derfor tror jeg at jeg kommer til å nå målene mine denne gangen.
Så mitt råd er rett og slett å komme seg igang og trene hardt men smart.
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Crawley, ed., The new Cambridge Fashionable Historical past: Quantity 9, War and Peace in an Age of Upheaval, 1793-1830.