“There is no age to get fit” by Neeraj Mehta
Weight training
Penn took up a stringent form
of weight training that enabled him to lift weights in minimal repetitions but
with heavy weights. The muscle he gained from this practice is closely
formatted to the classic body building plan of lifting weights to a maximum of
at least four times a week. However, you can’t
start just like that, warns fitness therapist Neeraj Mehta. "Anyone
above 50 must consult their physician
and get his consent before beginning with any fitness training, more so if they
have a medical condition. They should go ahead only if they are cleared,"
suggests Mehta.
Thruster
Sets: 5
Repetitions: 5
Rest: 90 seconds
Expert’s Opinion: "It’s a good exercise to strengthen the hips, lower back,
hamstring as well as abdominal muscles. However, the sets of five could be a
bit too much for beginners above 50," says Mehta.
Sumo dead lift high pull
Sets: 5
Repetitions: 5
Rest: 90 seconds
Expert’s opinion: "As we age, the release of growth hormones reduce, which causes
loss in muscle mass. Dead lift is one of the best exercises to strengthen legs
and release growth hormones. But the chances of injuries are also high. Hence,
this exercise must be done under close supervision of a trainer. The number of
sets depend on the fitness level and experience of a person," informs
Mehta.
- Read
full story on http://www.mid-day.com/articles/heres-how-sean-penn-got-his-lean-and-muscled-look-for-the-gunman/16103175
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