With age, there come risks of different ailments for older people over 60. A number of reasons are there for them to be at more risks of debilitating health conditions. However, there are different types of workout plans and tips suitable for them, aiming at building their physique and keep them active.
In the long run, it appears important to develop well-maintained physical recovery plans, and use techniques for absolute benefits. We have to be more serious while choosing the workout types, and understand the difference between the workout plans of older people and younger ones.
Best Workouts For Older People
Probably, you will have no one by your side while choosing a specific kind of exercise for you, and of course they should have a different approach as opposed from those of younger and teenagers. Provided your age is a bar, you cannot go for certain type of workouts as they may turn out to be inappropriate for you. Since, you are highly prone to affecting your arthritis or osteoporosis with the steps of your exercises; you should get a clearance from your medical expert.
You can rest assured as there is a recommended guideline to perform a certain amount of physical exercise to stay fit and healthy. Focus more on the strength training at a moderate level as it does not expose you to bone and muscle loss. Engage in them most of the day of a week. In addition to this, functional and flexibility movements are crucial for you.
Before you take on strength training, indulge into practicing some stretching as a warm-up session. For most adults, it is imperative, you do some stretches so as to avoid muscle sprain and improve flexibility. Don’t pull too much to cause your muscles wear and tear.
Things you can do to stretch your muscles are- triceps stretch, standing biceps stretch, toe stretch, seated floor twist and others.
Now, it is time to jump onto cardiovascular workouts. It should have higher intensity levels so that you can feel your heart racing, and sweating, but without overdoing it.
Some of the cardiovascular workouts are-
· Aquatic aerobics
· Rowing machines
Following strength training, you can perform weight training. Forget not to stretch your muscle to avoid joint and muscle sprains, and get your joint moving smoothly.
You should perform them twice a week spanning for 20-45 minutes. Maintain the same level of intensity in this type of workout as well.
Since you do not need to produce maximal force through your training, you need to not focus on the muscle specialization. Be sure to incorporate one or two types of weight training for each muscle group. Apply two sets of weight training with 8-10 reps for your backs, glutes, chest and arms.
Pay attention to the functional movements only. You can try a wide array of weight training steps like dumbbell squats, dumbbell shoulder shrugs, chest press, and overhead machine press. Don’t forget to incorporate push ups, abdominal crunches, and leg press among others.
Don’t do them for consecutive days. Keep working out, and see the results.