Those who know recommend that you do strength training at least twice a week to make gains in muscle and bones. The estimated time to train is 30 to 45 minutes because you need to do one or two sets of six to 10 exercises. It is also suggested that the intensity be high and the weight should be such that you can lift 10 to 12 times in good form. If you cannot lift it correctly then rest before you do another set.
There is no set rule about which weight to start off with even for women. It may be a 5 pound weight for a bicep curl for a 50 year old woman and then she would be up to 8 pounds in a few weeks. The theory is if you cannot progress to heavier weights you are not building muscle. Working out with a 3-pound weight week after week will not make you stronger.
You also need to work on different exercises because you have different muscles. A bicep curl is good but you also want to do an overhead press which gets at the triceps in the back of your arms and the deltoids in your shoulders. Most people can purchase a few weights and do these programs at home. The concern about doing strength training at home is that many people do not push themselves so they can increase their strength and muscle mass.
There are many sites on line that have instructional videos for the exercises with no charge. By the same token, most communities have a senior center which offers many fitness programs and use of the facilities at very affordable rates. They usually offer a swimming program, aerobic room and weight training.
Combining aerobic exercise and strength training is important as we get older because of the loss of muscle. Sometimes it is an effort to get to the gym or work out at home, but the results are worth the effort.
Do you have any tricks that motivate you to workout and go to the gym? I know I could use a good motivator now and then. Please share your stony with u.
To your success at positive aging.
Ruthan Brodsky
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