There is a common misconception that if you are in your fifties and older you have nothing to do with strength training for seniors. In reality, even some seniors with weak muscles and low energy reserves can respond well to relatively moderate workouts of resistance training. Many studies have proven that strength training exercises and resistance training exercise done frequently not only improves bone strength and body composition but also counteracts the frailty and weakness that generally come along with advancing age.
The first thing you need to do before beginning any strength training program for your elderly individuals is to determine their initial goals. Do they want to lose weight, build muscle, or improve their balance? Most individuals in their fifties and sixties who want to build muscle often have unrealistic expectations about the amount of time it takes them to see positive results. The amount of time it takes to see results is dependent on many factors including age, level of physical conditioning, and the intensity of your workouts.
For those who want to build muscle, strength training for seniors is usually done by beginning with an exercise program that is designed to target specific muscle groups at a time. A great way to gauge whether or not your senior citizens should perform resistance training is to measure their current weight and compare it to the weight they will have in their 60’s.
A great strength training program for seniors is designed so that the exercises are done with the greatest amount of resistance. Begin each workout with moderate resistance so that the body is able to gain the most benefit from the workout. You also want to make sure that the weights are controlled and do not cause the body to become too tired.
Another thing that makes strength training for seniors so effective is that they do not have much energy to burn after their exercise session. Because they are not working as hard, they do not need to consume large amounts of calories. This means that the calories burned during their workout sessions are more than enough to support themselves for the entire day.
When to exercise
The best time to perform strength training for seniors is between four and six hours after eating a hearty meal. It is ideal to do these workouts right after a full night’s sleep. The reason for this is that when you are resting after a strenuous workout you tend to take in more calories than when resting during the day. Also, when the body is resting it does not have to repair itself as much muscle damage as it would if you were working out every day.
If you decide to do strength training for your elderly subjects you may want to include some cardiovascular activities as part of the workout. You can choose to run, swim, jump rope, or bike but you also might choose to add some walking or jogging on your schedule.
Strength training for seniors is an excellent way to maintain and improve your health and vitality. Many senior citizens enjoy participating in these types of workouts and enjoy looking better and feeling stronger.
One of the best ways to start performing strength training for seniors is to find an exercise machine that offers a range of resistance settings so that your elderly subjects can achieve the greatest effect. Most machines will be set to work out different muscles at the same time, which helps to stimulate each muscle group. Make sure to include a variety of exercises to give your senior citizens a balanced workout.
For most seniors you will want to start with the strength training for seniors program as soon as possible. By doing so you will increase the chances of your senior citizens maintaining a healthy lifestyle. In addition to helping your senior citizens maintain a healthy lifestyle you will also be providing them with the tools they need to stay active and mobile as they age.
In addition to being a healthy choice you can also expect to see an increase in your senior’s strength and flexibility, which is a vital part of a healthy lifestyle. Strength training for seniors can help you live longer, feel healthier, and remain more active. When it comes to seniors, it pays to look after your elders and have them living longer and healthier lives.