Aging is a natural part of
life that may unfortunately bring about some negative physiological changes.
Once we get older, it is normal to experience a lack of muscle, bone and
flexibility, plus a gain in body fat. The Mayo Clinic believes that weightlifting exercises can slow down, and to some degree reverse these changes. If you're a
senior looking to improve your fitness and excellence of life, start with a few
simple exercises.
Squats
Squats are an all-around builder for the lower body and core muscles. Squats really are a powerhouse for fighting bone loss simply because they strengthen the spine, legs and pelvis. You are able to perform squats while holding dumbbells at the sides, a barbell or body bar across shoulders or using your body weight alone. Start the squat from the standing position, with your feet about shoulder width apart. Keeping the eyes looking straight ahead, bend in the knees and hips before you are in a squatting position together with your feet flat on the floor. Squat as little as you comfortably can and fully stand up. Repeat for about 10 to 15 repetitions or before you begin to fatigue.
Shoulder Presses
Shoulder presses improve torso strength and function. You can do shoulder presses with whether barbell or a set of dumbbells. You are able to perform shoulder presses from whether seated or standing position. The nation's Strength and Conditioning Association believes that standing shoulder presses contribute more to back and core strength. Start the movement together with your weight at shoulder level. Press the load straight up until your arms are fully extended. Following a brief pause, lower the load back down to shoulder height and repeat.
Step-ups
Step-ups strengthen your legs independently, which will help prevent strength imbalances. To complete step-ups, you'll need a sturdy bench, step or platform which will support your body weight. For resistance, you may either hold dumbbells at your sides or perhaps a barbell/body bar across your shoulders. Start the exercise standing behind the step, with one foot on the ground and one foot on the part of front of you. To begin the step-up, shift unwanted weight to your front foot and step-up so that you are standing on the step. Following a brief pause, slowly take a step back down to your original stance. Repeat for legs. Step-ups are recommended for seniors through the American Council on Exercise simply because they increase lower body mobility.
Squats
Squats are an all-around builder for the lower body and core muscles. Squats really are a powerhouse for fighting bone loss simply because they strengthen the spine, legs and pelvis. You are able to perform squats while holding dumbbells at the sides, a barbell or body bar across shoulders or using your body weight alone. Start the squat from the standing position, with your feet about shoulder width apart. Keeping the eyes looking straight ahead, bend in the knees and hips before you are in a squatting position together with your feet flat on the floor. Squat as little as you comfortably can and fully stand up. Repeat for about 10 to 15 repetitions or before you begin to fatigue.
Shoulder Presses
Shoulder presses improve torso strength and function. You can do shoulder presses with whether barbell or a set of dumbbells. You are able to perform shoulder presses from whether seated or standing position. The nation's Strength and Conditioning Association believes that standing shoulder presses contribute more to back and core strength. Start the movement together with your weight at shoulder level. Press the load straight up until your arms are fully extended. Following a brief pause, lower the load back down to shoulder height and repeat.
Step-ups
Step-ups strengthen your legs independently, which will help prevent strength imbalances. To complete step-ups, you'll need a sturdy bench, step or platform which will support your body weight. For resistance, you may either hold dumbbells at your sides or perhaps a barbell/body bar across your shoulders. Start the exercise standing behind the step, with one foot on the ground and one foot on the part of front of you. To begin the step-up, shift unwanted weight to your front foot and step-up so that you are standing on the step. Following a brief pause, slowly take a step back down to your original stance. Repeat for legs. Step-ups are recommended for seniors through the American Council on Exercise simply because they increase lower body mobility.
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