Elderly Strength Training And Exercises For Seniors
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The three major areas involved with strength include:The lower body, the upper body, the back and trun
Elderly Strength Training And Exercises For Seniors
Yes, some seniors can be frail and have low energy reserves but most of us will respond well to moderate sessions of weight training. Numerous studies have shown that strength training for seniors and other exercises for seniors done regularly not only builds up bone and muscle but counteracts the weakness and frailty that usually comes with aging.
Exercising your muscles will increase not only your muscular strength but also your muscular endurance which is the ability to repeat a movement over and over again.Start an elderly and seniors strength training program today!
Check with your doctor and ask if there are any precautions you should take.
Generally most seniors and elderly can safely begin a fitness program.
Elderly strength training for seniors and exercises for seniors can help with:
Osteoporosis which is a condition in which skeletal material begins to weaken and deteriorate. This can cause deformity and fractures in your spine and hips.
Arthritis which is in the form of osteoarthritis or rheumatoid arthritis. This condition will attack your joint cartilage and synovial membrane respectively.
Balance which declines as we age often as a result of muscular strength and tone.
Pulmonary disease which are mostly categorized as COPD, chronic obstructive pulmonary disease.Some relief of symptoms may be possible with strengthening programs of the abdomen and chest muscles.
Obesity problems can benefit with a low intensity program to reduce the risk of orthopedic injury.
Diabetes Type II, exercise can help control blood sugar enhancing your quality of life.
Back problems can be improved with stretches and strengthening focused on the lumbar and sacral area.
General safety guidelines for elderly strength training for seniors and exercises for seniors
Make sure you warm up at least 10 minutes before exercise and cool down for at least 10 minutes after exercise.
Some soreness in the muscle belly can be expected but stop the exercise if you feel pain in your joints.
Maintain a good upright posture during all exercises.
Don't hold your breath while exercising. Make sure you breathe on the exertion part of the exercise
Don't grip your weights tightly
All movements should be done in a slow to moderate and deliberate manner.
Elderly strength training and exercises for seniors tips
There are many ways to work your muscles. Two of the most common are isometric exercise and progressive resistance exercise.
Isometric exercise involves tensing your muscle without movement as in pressing your leg down while someone blocks any movement.
You may remember this form of exercise promoted by Charles Atlas. You must remember though, that with isometric exercise there is no movement. This means you are not working on joint range of motion and flexibility. Because there is no movement, isometric exercise can also increase your blood pressure.
Progressive resistance training is another method of strengthening your muscles. This is what you do when you lift free weights, elastic exercise bands, or use adjustable commercial cable machines. If you are already conditioned and used to this training it may be safe as long as you check with your doctor.
Be careful though. Heavy weights may cause injury and increase blood pressure in older adults. Seek out professional advice if attempting a heavy weight elderly strength training program.
It is important to find just the right intensity when exercising for strength.
You must find a balance between increasing how much you are lifting and preventing injury
Generally you can increase the weight you are lifting after about two weeks of beginning elderly strength exercises.
You should be able to complete 2 sets of 10 repetitions in good form before increasing your weights.
Completing each repetition in good form means using the "up for 3, pause, down for 3" count. Wait 1 to 2 minutes between each set.
For example, if you find it easy to lift 2 pounds over your head 20 times in a row, you should then begin using a 3 pound weight instead.
Remember not to progress if you are injured, have been sick, or your muscles are too sore.
It is OK to begin with very light resistance or no resistance at all. Progress gradually and you will avoid injury and minimize soreness.
Try exercising at least 2 to 3 times per week with at least 48 hours between training sessions.
It is possible to strength train daily by alternating major muscle groups. For example you may work your legs on Monday and arms on Tuesday.
It is a good idea to obtain professional advice though before choosing to strengthen daily.
Remember, elderly and seniors strength training can be fun but will only show benefits if it is done regularly with the correct intensity.
Watch these back and trunk exercise videos
Watch these lower body strengthening exercise videos
Watch these upper body strengthening exercise videos
Here is a great strength workout from Eldergym Academy
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