Strength training offers many benefits to an active adult.
In addition to reducing the risks of disease, strength training helps minimize
impaired metabolism and muscle strength that occurs naturally as we age. The
load lifting an adult over 60 years helps improve performance both in everyday
activities such as recreational sports and physical activities. Includes
different types of weight lifting to your routine to ensure the variety of
exercise and prevent boredom.
Benefits
Strength training in over 60 years has many benefits in
addition to helping people look better, feel better and work better. According
to the authors of "Strength Training Past 50 years" (Strength
Training Past 50), training is also based on scientific research foundations muscles
gaining guide . Train your strength after 60 years helps to prevent loss of
2-3 kilos (5-7 pounds) of muscle per decade after age 50 years. It also helps
reduce the impaired metabolism of 3-5% per decade. Increases bone mineral
density and helps to reduce resting blood pressure to reduce the risk of
developing hypertension.
Program Design
Perform one exercise for each major muscle group a week.
Select exercises for opposing muscle groups to balance the muscles and reduce
injuries. Train two to three times per week, resting between. Due to small
injuries that occur during strength training, let your muscle groups to rest
for 48 to 72 hours before repeating the physical work. Perform 8 to 10 repetitions
of the exercise to improve strength, and 12-15 repetitions improve muscular
endurance.
Free Weights
The most versatile team to weightlifting in a person over 60
years is the free weight, according to the authors of "Strength Training
Past 50 years" (Strength Training Past 50). Free weights offer
uncontrolled movement patterns and allow the joints are fully extended. They
also increase the flexibility and improve overall muscle coordination. It's
called free weights to all those who are not attached or incorporated into
larger equipment like dumbbells, barbells, exercise balls and everything using
only your own body weight.
Body exercise
machines
The body exercise machines are the best option for a person
over 60 who is starting in weight lifting muscle gaining secrets
review. They are easy to use and safer than free weights. With these
machines or gym equipment, weights can be changed easily and movement patterns
are predetermined. They are very good for the weight of the body and are ideal
for those with problems in their balance or muscle power.
Exercise balls
Add balls to exercise a weight lifting program improves
trunk strength in people over 60 years. Lumbar muscles, abdominals and obliques
should work to stabilize the body if you incorporate an exercise ball. People
with balance problems should start using these balls keeping them flat on the
wall as a support and as they begin to gain strength, can do the same exercises
away from the wall. These exercise balls are in different sizes and are chosen
according to body weight.
Heating and cooling
Strength training will demand much of your musculoskeletal
system. Therefore, it is necessary to prepare the body before the workout and finish
the exercises properly. Warm up your body using large muscle groups. Perform 5
to 10 minutes of aerobic exercise such as walking or cycling to increase heart
rate and warm the joints before exercises. After work, cools the body with low
intensity exercises like walking or cycling for 5 to 10 minutes. Start and end
your workout with stretching exercises for groups
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