Strength training for seniors

September 4, 2012 by admin
Filed under Strength Training

Article by Clara Lusa

Strength training for seniors – Health – Fitness

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We all need to raise our level of fitness and enjoy the feel good factor that fitness brings. One way to do is through simple strength training. Several studies have shown that strength training is a safe and beneficial activity for adults of all ages. The benefits of senior sport (in Finnish: senioriliikunta) for senior citizens are clear and when combined with outdoor activities such as walking prolongs the life as well as increases quality of life among them.

The basic studies showed that strength exercise is effective for increasing muscle strength and size in senior men, senior women and even nursing home residents.One study was made at John Knox Village in Orange City, Florida where several elderly residents participated in the study to determine benefits of strength training. Dr. Mathur is the Medical Director of John Knox Village. He was very pleased with the patients’ progress, especially their improved functional capacity for the activities of daily living.

According to Dr. Mathur, the program participants exhibited better physical and mental fitness, more endurance, and less low back pain. From a practical perspective, he found the strength training program easy to implement in the nursing home environment. He noted that the strength exercises were simple to teach and uncomplicated to perform, with gradual progressions to facilitate muscle development in elderly individuals.

Norwell Form Function creates through its functions and unique design this possibility. Designed so all people, despite their age, can enjoy it in the park, or at work, in the schoolyard for children with their teachers, or in the sports club.

Their outdoor fitness product line includes several items which are designed for strength training. For example Norwell Form Function Back is a simple way to build up strength in the back, shoulders and biceps.

Back is easy to use as it utilizes the body weight of the user as counterweight.

It’s equipped with a rubber coated seat using a portion of the body weight of the user as resistance. This way the user doesn’t have to make adjustments and it improves the durability.It fits all. There are no adjustments and it is thus always ready to use. The basis of the training is repetition rather than work out by heavy weight training.

Norwell Form Function Sit Up improves those important abdominal muscles, thigh and hip. Sit Up has several applications and it’s easy to use and equipped with a comfortable rubber coated seat. Norwell Form Function Pull Up is an extremely flexible and all round piece of fitness equipment as it combines strength training of a long range of muscle groups.

Pull Up reveals the user’s strength in relation to his body weight–an indicator for the strength level of the upper body. It offers the user a long range of exercises such as chin-up, shoulder, grip and body lift as well as a variety of stretches.

About the Author

Do you want to know more about senior sports ( in Finnish: senioriliikunta )?

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whereby the original author’s information and copyright must be included.

Clara Lusa

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Do you want to know more about senior sports ( in Finnish: senioriliikunta )?

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Tags: Seniors, Strength, Training

Strength Training For Seniors: Regain Mobility

June 9, 2012 by admin
Filed under Strength Training

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Article by Dave Tabern

Strength Training For Seniors: Regain Mobility – Health – Fitness

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Strength fitness training is important for seniors to gain or maintain the use of the muscles. When people neglect to incorporate any type of regular movement into their life, the result is decreased mobility and lack of balance. By exercising the muscles through resistance exercise, mobility and balance can be restored and improved.

The most important muscles to begin training are your leg muscles. Incorporating walking into your weekly routine is a good start. Then specific exercises such as squats will further develop your legs. It’s a good idea to add exercises for your entire body as you get more and more fit. When you include a variety of exercises for your body you enhance good posture and overall mobility as well.

Resistance training can be in the form of weight training at home or at a gym. It can also be done with resistance bands. Or you can perform exercises with just your body weight. If you are just starting out with resistance training, using your body weight is an excellent place to start.

You don’t have to use a lot of exercises to start. Just pick one or two movements for each body part. Start with your biggest muscles(legs) then work to the smaller muscles. Repeating each exercise after a brief rest. Try to establish a workout at least twice each week. Eventually working up to twenty or thirty minutes each session is the goal.

A combination of cardiovascular exercise and strength training is ideal. Doing resistance training two to three days a week(for example:Monday-Wednesday-Friday), then doing cardio such as walking, biking, swimming, etc. on two to three other days, is a great way to schedule your exercises.

The importance of strength training for seniors can’t be emphasized enough. It can mean the difference between a low quality of life as opposed to a higher quality of life. In many cases, older adults just simply need to get moving again. The fact is that it doesn’t even take a great deal of time or effort to see improvement in mobility once an exercise routine is established. The key is to set a few goals and keep it simple.

Here are some other exercises you can try which also help to improve your muscles. Tai Chi is a low-impact exercise form that can be a gentle way to get back into shape. There are videos and books available that are just for seniors. Pilates is a form of exercise that can strengthen and improve flexibility. Pilates can be done in a gym setting or you can also find instruction on video and in books. Yoga is yet another low-impact activity that also can improve strength. Yoga can also improve balance as well as flexibility.

Improvement in overall health is the goal of an exercise program. Using resistance training and flexibility training should be done on a regular basis. As you put your routine together try some of the different types of exercise forms as part of your resistance exercise. This type of activity is important in your strength fitness training.

About the Author

My name is Dave Tabern. I have a degree in education with a minor in physical education. I have a lifelong interest in fitness and health. I believe that exercise is important for all ages, especially for older adults.

For more information on fitness and health tips please visit:http://www.fitness-for-fifty-plus.com or http://www.fitness-for-fifty-plus.com/strengthfitnesstraining.html

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whereby the original author’s information and copyright must be included.

Dave Tabern

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