STRENGTH TRAINING BENEFITS AND GUIDELINES FOR SENIORS
1) Planks Strengthen Your Core Safely
Planks alone won’t give you a six pack, but when paired with a quality diet and total-body cardio and strength exercises, planks do help you develop definition in your middle.
They train the inner core muscles, including the transverses abdominis, which lays the foundation for creating a stronger, more defined rectus abdominis — the front sheath of abs that you see in the mirror. For people with disc issues or existing back pain, planks are safer than crunches because they don’t require flexion of the spine.
We know how important it is to stay active as we get older and, if you are, that’s a good thing. But we have to do more than just stay active if we want to stay healthy and strong. Yes, we have to lift weights.
No, lifting weights isn’t just for athletes or bodybuilders, it’s for all of us, especially older adults. It’s by far one of the most important things you can do for your body and here’s why:
The Benefits of Strength Training
Strength training can:
- Reduce the symptoms of osteoarthritis, diabetes, osteoporosis, back pain, and depression
- Help you manage your weight
- Improve your balance
- Help you sleep better
- Improve glucose control (prevents the on come of diabetes in later life)
- Increase strength and muscle mass while raising metabolism
- Promote more independence and confidence as you get older
- Raise energy levels
So, what exercises should you do and how do you get started? The ACSM/AHA Physical Activity Recommendations for Older Adults suggest a program that includes:
- 8-10 exercises involving the major muscles of the body: The chest, back, shoulders, biceps, triceps, legs, and core.
- 2-3 nonconsecutive days a week – Rest days allow your muscles to change and grow stronger while also allowing your body to recover
- Using enough weight to complete at least 1 set of 10-15 reps of each exercise.
We here at Fight For Fitness go one step further and give all of our clients a tailored programme to suit their goals, fitness level and any limitations they may have.
If you need some help with this, please give us a shout.
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