Strength training for seniors
Old age is no reason not to work out those muscles. Putting off exercise should be the last thing in the minds of seniors especially as they start to experience physical downsides related to aging such as decreased bone density, weakening leg strength and balance and diminishing overall strength. With strength training, seniors can continue to build their physical strength and endurance resulting in firmer bones and muscles and making their quality of life a lot more better and ordinary daily activities much easier. Strength training utilizes a group of muscles against resistance until such that the muscles become overloaded. Working the muscles against resistance makes the muscles to contract with increased force which in turn helps develop the strength, stamina and size of skeletal muscles.
Several methods such as the use of gravity or elastic or hydraulic forces are used to create contraction in the muscles. By spending sixty minutes a week on strength training, older bodies, even the very elderly or weak ones can help reverse the degenerating bones and muscles and built up its mass and vigor. Through regular strength training exercises, even senior will find it easier to stand up erectly or move around easily. Developing stamina in the muscles can strengthen seniors in many bodily functions that usually decline with old age and is a sure way to improve physical vigor and flexibility.
Strength training focuses on the different sets of repeated exercises that change or accelerates in tempo and force in order to overload the muscles resulting in the changes in stamina, size or shape that is fit for the individuals. Combination of repeated exercises as well as variety in its tempo or energy can result in increased muscle development, strengthening of tendons and ligaments, increase bone density, build up body density and tone as well as contribute to a health metabolic rate and good posture.
Considering the physical benefits that strength training can bring out in an individual, even seniors can continue to build up muscle strength and recover flexibility and the needed strength to do routine tasks safely and keep you from falls and other injuries. It can also protect the bone from getting more fragile and makes it less vulnerable to breakage by increasing the mass and density of the bones. Strength training can also help seniors to lower their body fat and minimize resting blood pressure. With regained body posture, lower back pain common among seniors is alleviated. But the benefits that strength training can contribute to seniors are not simply limited to the bones and muscles but they also help prevent other illnesses identified with old age such as rheumatoid arthritis and osteoarthritis and even symptoms of degenerative diseases such as depression, heart disease, diabetes mellitus and sleep disorders.
Seniors who are interested in strength training can begin with mild to moderate resistance exercises. The intensity of the exercises will progress as the program goes on. It is important though that the exercises are as much as possible performed properly. Doing the exercises correctly and in the right form will reduce possible injuries and increase its physical benefits. The best way for seniors to do strength training is to perform under the supervision of an exercise specialist. It is also very important that the individual seek first doctor’s advice before starting up with strength training. Finally, strength training will bring back not only your physical strength but restore your self-confidence and self-esteem. Whatever your age is, with strength training, you can become as physically fit and tough as you continue to live life as should be!
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