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.
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.
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.
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.
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