You may not have much time to devote to going down the gym, so it is important you have the best technique as possible in place so that every time you do lift weights you are getting the most effective, powerful bodybuilding work out.

Fitness Plan
You need to know exactly what your goals are in terms of building up your body, so it is a good idea to have a few sessions with a personal trainer so that you can put some ideas down on paper. This will mean that when you hit the gym you will know which areas you need to work on, and this will help you plan your work out much more effectively. A professional personal trainer will also be able to advise you on how to use each piece of equipment safely and for the maximum results, and will be able to offer tips for improving your diet which can have a dramatic effect on bodybuilding goals in the long run.

Focus on your Reps
It is important to focus on each rep you do during your workout and make sure you are getting the most benefit from them. It will be much better for your fitness and over all health if you do 5 really good reps, as opposed to 20 rushed and bad ones, and this can also help to prevent muscle, tendon and joint strain, which can stop you from following your exercise plan for the rest of the week. A good rep should be done slowly, with the maximum range of movement and you should concentrate on squeezing the muscles at the peak or ‘top’ of the exercise and this will give you some great results.

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As you get older your muscles will lose strength and elasticity and become stiff and less supple, and this can lead to a restriction of movement around your joints. This can have a significant affect on your overall mobility and lead to problems whilst exercising such as strains, tears and muscle aches, so it is important to understand the key role of flexibility in your overall health and fitness.

What is Flexibility?
Flexibility is the way in which we define the range of motion in the body, particularly the joints. Flexibility is a key part of overall health and allows you to move easily without stressing any parts of your body, and helps to improve balance and coordination, which is very important as we get older to help prevent any unnecessary falls.

Test Your Own Flexibility
You can test your flexibility with this simple exercise. Stand with your feet slightly apart, and then keeping your legs straight bend down and see if you can touch your toes without having to strain your muscles to do so. Even very fit people can struggle with this sometimes, especially if they focus on building muscle without increasing flexibility, and if you find it difficult to touch your toes or you cannot get anywhere near them then you do need to start working on your flexibility.

How you can Improve Your Flexibility
Exercises that include stretches such as yoga, Tai Chi and Pilates are key for improving flexibility and just a 30 minute session every week can see significant improvements. These exercises emphasise slow, gradual stretches that pull muscles out without straining them and improve their elasticity, and there are classes widely available for all age groups and it is never to late to start improving your flexibility.

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