Strength Training For Seniors
Strength Training For Seniors: As we age, our muscle mass decreases along with our bone density. This can lead to bone disease and bones that break easily, and an inability to take care of ourselves. You can prevent this by practicing safe strength training. With consistent practice you'll find that even as you age, you will still be able to maintain a healthy and active lifestyle.
Keep in mind that it is never too late to start a strength training program. Even if you have never exercised or lifted a weight before in your life, there is no time like the present to begin. The key to safe workouts for seniors is to work with a personal trainer at first to make sure you are using proper form and doing exercises that are appropriate for your level of fitness.
If you can't afford a fitness trainer make sure you start out slowly. Do not start out by lifting heavy weights for example. This could do more harm to your body than good. And start by performing exercises in seated positions until you build enough strength and muscular endurance to perform them in standing positions.
Whatever you decide to start with, make sure that you are comfortable. Stick to the same exercises for a period of 4 to 6 weeks before you make any major changes. In that period gradually increase the number of repetitions you perform for each exercise. Start with one exercise for each muscle group: legs, chest, back and shoulders. Work up to performing them 3 days per week with at lease one day rest in between each workout.
Strength training for seniors can also be a great social activity. Find a friend to go to the gym with or tradeoff whose home you will work out in each day. It can be good motivation and a great way to make exercise fun.
Make sure you alternate strength training days with days of performing some cardiovascular exercises, and always add some flexibility exercises before and after every workout. Combining the strength training, flexibility and cardiovascular exercise into your regular routine will ...
- Increase your endurance
- Reduce your chance of serious physical injury
- Improve your balance which will reduce the risk falling
Not only will you be in better shape, but you'll increase your chance to live longer and more independently.
Strength training for seniors is a wonderful way to stay in shape, and commit to a more healthy style of living. Not only will you stay healthier longer, but you'll find that you have a lot more energy and you look better.
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