How Old Do You Have To Be To Go To The Gym?

Gyms and fitness centers are the go-to facilities for people looking to stay fit, build muscle mass or maintain muscle mass (for bodybuilding or other purposes). With the increasing debates on the correlation of age and gym attendance, it’s wise not to buy into misinformation because fitness applies to everyone. Your five-year old child and 81-year old grandparent both have unique fitness needs that can be met when they’re exercising. Here’s an in-depth review on the correlation between age and gym attendance. 

Exercise Explained in Detail

In simple terms, exercising means engaging in any bodily activity (performed indoors or outdoors) that maintains or enhances your health and wellness and physical fitness. Other reasons for engaging in exercise include weight maintenance/loss, honing athletic skills, developing muscles, preventing aging, improving strength and aiding growth. Your age, the type of exercise and your goals will determine the intensity of exercise you’ll be performing. 

How Age Correlates with Fitness

A significant increase in the levels of physical activity translate to a significant increase in fitness. As simple as this notion sounds, it applies to people of all ages. The ability to increase muscle size from gym workouts is only limited to individuals in the middle age group. Children won’t build a lot of muscle because the development of testosterone is limited to puberty while the elderly will experience challenges trying to build muscle because of aging (which causes cell loss). 

Children have greater chances of being physically active, being physically fit and being active in sports if their motor skills are harnessed at earlier stages of their lives. Harnessing motor skills, in this case, means engaging in exercises. If your child lacks proficient motor skills before they reach puberty, chances are that they’ll continue with the same lifestyle and put themselves at a higher risk of being obese/overweight. 

How Cardiovascular Health Improves When Going to the Gym

Participation is physical exercise is key to increased cardiovascular fitness and loss of body fat across children and adults. With improved cardiovascular fitness, you’re at a lower risk of experiencing cardiovascular disease in the present and later years. Fitness centers and gyms provide people diverse ways and tools to stay active and beat the odds of developing lifestyle diseases irrespective of their ages. 

Though heart disease ranks among the leading causes of death amongst women, aging women can gain healthier cardiovascular profiles if they regularly engage in exercise. The elderly can also indulge in moderate-intensity exercises (which require 40 to 60 percent of oxygen uptake) to help them live longer. You’ll have better chances of survival if you modify your fitness goals after surviving a lifestyle disease. If you fail to make changes in your lifestyle after the health scare, you’ll be more prone to heart attack and stroke among other cardiovascular conditions. 

Exercises Prescribed to the Elderly

While still on the topic of the correlation between age and fitness, it’s important to realize that some people visit the gym with a recommendation from a rehabilitation or fitness specialist. Exercise prescriptions focus on customization and motivation to help the patient achieve desired goals irrespective of age. Doctors tend to prescribe them to people with obesity, depression or asthma. 

With a well planned workout routine, the elderly can also benefit from going to the gym. The routine can help reduce their susceptibility to insulin resilience, hypertension, diabetes mellitus and coronary heart disease. The elderly  mayalso experience vast improvements in muscle mass and bone density. Their trainers have to be keen on the intensity and frequency of the exercises since the elderly have slightly weaker bones and muscles. 

Final Thoughts

It’s never too late or too early to join the gym since lifestyle diseases affect people of all ages. Though our bodies have built-in mechanisms for fighting diseases, exercise can help these built-in systems work better. Exercising should be part of your day-to-day schedule if you envision living with increased fitness. 

 

How Much Do Weightlifting Bars Weigh? Find Out Here!

Back in the day, a barbell was the only equipment you could attach to weights when doing a deadlift or squats. With advances in industrialization, we now have different types of bars fitness enthusiasts and gym goers can use in their cross-training sessions. The bars come in different weights to make weightlifting more effective and productive. In this article, you’ll learn more about the specifications of four types of bars found in modern gyms and fitness centers.

How Much Does A Bench Press Bar Weigh?

Bench press is a type of workout that allows you to use your pectorals to lift a specified weight as you comfortably lay flat with your back on a bench. With this exercise, you can build your tricep, shoulder and chest muscles. Bench press bars help facilitate standard and Olympic weightlifting activities. Each of them differ in weight with the Olympic one weighing 45 pounds while the standard one weighing 33 pounds.

The Olympic version, which is seven foot long, is used during Olympic weightlifting competitions. Though most gyms and fitness centers have the standard version, it’s possible to find an Olympic bench press in these facilities. You should always use proper techniques to prevent back injuries and ensure you can lift the bench press bar before adding weight plates.

How Much Does An Olympic Bar Weigh?

An Olympic bar is a metal bar used in Olympic weightlifting by both male and female athletes. The men’s version weighs 45lbs (20kgs) and measures 7.2 ft (2.2 m) in length. Its outer ends have a diameter of 2.0 in (50mm) while its grip section has a length of 4.3ft (1.31m) and a diameter of 1.1 in (28mm). The bar can hold up to 500lbs of weight plates. 

The women’s version of the Olympic bar weighs 35lbs (15.8kgs). Both bars help test human ballistic limits such as explosive strength. The order of the Olympic weightlifting competitions depend on the lifters. Competitors lifting lower weights go first with an option of lifting the weight again or switching to a heavier weight if they’re unsuccessful.

How Much Does An Easy Bar Weigh?

Also known as curl bars, EZ bars are long metal bars with angled grips at the center used for either Olympic or standard weightlifting activities. An Olympic curl bar comes with angled sections for placing your hand to minimize stress on your wrist joints. It can allow you to exercise your triceps and biceps from diverse angles unlike regular barbells, which restrict the position of your wrist. A standard curl bar is shorter and lighter than an Olympic EZ curl bar.

An Olympic curl bar has a length ranging from 47 to 52 inches and a weight ranging from 18 to 25 pounds with 2-inch sleeves suited for 2-inch Olympic weight plates. A standard curl bar  weighs between 11 and 13 pounds. You can use both bars for tricep extensions and rows. Curl bars are more effective at activating elbow muscles than dumbbells.

How Much Does A Trap Bar Weigh?

A trap bar (also referred to as a hex bar) is a hexagonal or diamond shaped tool popularized and invented by Al Gerard (a renowned powerlifter) for weightlifting. Al invented the tool to help weightlifters whose lower back injuries prevent them from doing shoulder raises and deadlifts. Since it derives its name from the trapezius muscles, it helps train the muscles connecting the shoulders to the neck. A trap bar comprises of a bar stock (the diamond-shaped part), coaxial stub-bars (for holding weight plates) and handles (for lifting the tool).

Just like an Olympic barbell, a trap bar weighs 45lbs (20kgs). An XL trap bar  weighs 55lbs (25kgs) while a conventional one weighs 30lbs (13.3kgs). Though most hex bars found in fitness centers weigh 45lbs, it’s important to measure or ask the weight of the one you have.

Conclusion

The key to getting the most out of a weightlifting metal bar is to always consider its size range and your ballistic limits. Different types of bars have different weight standards. Observe the safety measures outlined by the proprietors/managers of the gym you usually visit or the manufacturer of the metal bar you’re using.

 

How Often Should I Go To The Gym? – Find Out Here!

We all go to the gym with different sets of expectations and goals. You may be aiming for weight loss while your friend is focusing on improving endurance. What matters is how frequent you go to the gym to achieve these results.

The gym routine for a person looking to shed weight will differ from the one a professional bodybuilder uses. If it’s your first time going to the gym, learn as much as you can about health and fitness. You should also adjust your workout schedule depending on what you learned and your goals. As you’re lacing up your sneakers ready to sweat out that extra fat, take note of the following tips.

How Many Days a Week Should You Workout?

Since your fitness needs may differ from other people’s, there’s no guaranteed formula that suits everyone. If you’re aiming for optimal physical fitness, your workout routine will depend on how active you are. In general, working out four to five days every week will be enough to keep you in good shape. The entire breakdown of your workout routine will depend on your individual goals.

The exercises you indulge in matter more than how frequent you do them. You’ll benefit less if you use improper form, push yourself hard or overtrain. Have a professional trainer help formulate a workout routine that suits your schedule, body type and fitness goals. A proper routine combined with specified calorie intake will help you get the results you want.

What Each Workout Day Should Look Like

For cardio fitness and strength, spare two days doing cardio exercises and three days doing strength training. Remember to take two days off your routine for active rest. You’ll need one cardio day every week to build muscle and two strength training days every week to improve endurance. Always be realistic about your training schedule since discipline is the key to workout success.

2-3 Times a Week for Strength Training

Your metabolic rate depends on the weight of muscle you have. Working out each muscle group (including lower and upper body)  twice or thrice a week will help you add muscle mass. Exercises such as bicep curls, lunges, overhead presses and squats target your core, arms, back, shoulders and chest. Maintain a balance between pulling and pushing movements as you vary each move in your strength training sessions.

2-3 Times a Week for Cardio

Cardio exercises such as jogging, cycling and kickboxing keep the circulatory system in good health. With a well-functioning circulatory system, your body will recover and utilize oxygen faster. Your cardio routines should last 45 to 60 minutes as your heart rate is at 120 to 150 beats per minute. You can use equipment such as treadmills, bikes and indoor rows for cardio.

2 Times a Week for Rest Days

When taking a break, your body will be in better position to rebuild and recover. You need active rest between your workout sessions to keep your body refreshed and improve your mental recovery. Light exercises such as walking and stretching or restorative sessions such as yoga are ideal for rest days. The order of the rest days won’t matter as long as you give your body ample time to fully recover.

If your workout routine runs from Monday to Friday, you may take the entire weekend off resting. You may start your routine with one strength training day followed by one cardio day then one active rest day followed by weight training. The trick here is to avoid strength training for two consecutive days. Always give your body at least two days (48 hours) to recover.

Summing Up

Remember to strive for balance rather than quantity to avoid getting burned out or achieving negative results. Stick to a workout routine you’re comfortable with to get the most out of the gym. Working out is all about achieving lifelong good health without compromising your physical abilities.