Seniors Training Advice

Many people over the age of 50 think that they are too old or frail to exercise. Staying active, throughout our lives, will help us achieve a positive outlook, during our older years, along with living a fuller life in our youth. Remember it is never too late to take care of yourself.

Changes associated with ageing:

It's possible to prevent perhaps as much as 50 % of functional decline by participating in regular exercise.

There are many benefits from physical activity, both physical and psychological.

Benefits associated with regular physical activity:

Remember that it is never too late and we are never too old to begin an exercise program. Before embarking on any training program it is worthwhile having a medical check up, especially if you have been sedentary or have either current injuries or hereditary medical conditions.

Areas to look at within the web site are in the Fitness Section under Bodyworks, Stretching, Body warmers, Aerobic and Strength training. Also the motivation section under Fit Tips will give you some added help.

Your three main areas that you need to look at are flexibility, aerobic training and weight training.

FLEXIBILITY

Flexibility is important as it helps prevent your muscles becoming short and tight, which can lead to injury. The greater range of movement that you have, the easier it is for you to perform simple everyday tasks such as climbing the stairs.

Before you begin your exercise training, either aerobic or with weights, you must always warm-up and stretch. Your aim is to gradually increase the heart rate, which in turns warms your muscles up, making them more pliable, ready then to be stretched and worked.

Begin your warm-up with some simple mobility exercises, which will help lubricate your joints with your body's natural lubricant, synovial fluid. Aim to work from your feet up to your head, so that you avoid missing any area.

Start by standing on one leg, holding a chair for balance, rotate your foot in both directions, then lift and lower the toes whilst the foot is off the floor.

Move onto the knee joint, again holding onto a chair; simply bend the leg taking your foot upwards towards your buttocks. Repeat slowly 4-5 times, and then change legs to perform both exercises on the other leg.

Move onto your hip joint. Here again hold for balance taking your leg only a few inches (6-10) to your front, then to the side finishing off at the rear. Repeat 4-5 times making the movements a little larger each time. Keep the leg straight and under control at all times, working both sides.

For your middle, stand straight with feet shoulder width apart, bending slowly each side under control, taking your hand down the outside of your thigh. Avoid leaning forward or back taking only small movements 2-3 inches each side.

Work your arms together, bend and straighten your arms at the elbow, in a slow motion 4-6 times followed by circular movements in both directions with the wrists.

Lift and lower the shoulders upward towards your ears, followed by small circular movements both forward and back for 3-5 repetitions.

Finish off with slow turns of the neck, aiming to look over the shoulder, followed by simply looking down at the floor, then taking your head to a normal position.

Never force any of the movements, stopping immediately if you feel any pain.

AEROBIC TRAINING

The best exercises to start doing, are the ones that you enjoy doing, making sure that they are safe for you. Begin any activity in short bouts. Don't start out too hard, begin slowly, setting yourself achievable goals, i.e. aiming to walk a mile in the park after two weeks.

Training with a partner is a great way to stay motivated as both parties can encourage each other. Likewise joining a suitable class, for example an over 50's aerobic class, or low impact aerobic class, will give you good guidance to both the correct exercises to do, and the best way to perform them. Make sure that your instructor is qualified.

Another good form of exercise for those who enjoy the water is aqua aerobics, highly suitable for beginners, especially persons who are overweight. The water will help support your body weight, whilst allowing a good range of both movement and exercises to be performed. Again make sure that the instructor is qualified; don't be afraid to ask, as it is your health that they have in their hands.

Other good examples of aerobic exercises are swimming, rowing, cycling and brisk walking. Aim for low impact workouts ideally for 3 -5 times per week, for a period of ideally 20 - 60 minutes, making sure that you are working within your limits.

Aerobic exercise means training with oxygen, hence you should not be out of breath, however both your heart rate and breathing should increase. Whilst training perform a simple talk test, for example say " I feel fine, positive and looking forward to lunch". If you cannot say this then slow down, if you go on chatting all about how and what you are going to have for lunch, you might want to work a little harder.

STRENGTH EXERCISES

Strength training helps prevent the breakdown of healthy muscle tissue and bones, along with strengthening connective tissues around the joints such as ligaments. The stronger your body, the less chance you have of injury through accidents, as well as greater resistance against illnesses.

For best results train with weights on good quality exercise machines, starting with a low weight to perform ideally 8 -12 repetitions of the set exercise, followed by a rest of about 60 seconds, before performing a second set of 8 -10 repetitions. All gyms should have qualified instructors at them, make sure that you get your monies worth and ask them to check both the weight you are using, and your technique.

If using free weights make sure that you start with a light weight and establish correct technique before increasing the weight. Aim to increase the weight once you can comfortable perform 15+ reps with that weight, then simply go up to the next weight. Due to going up another weight, you might find that you can only now lift 8-10 repetitions, this is normal, it's how you will slowly develop greater strength. As before aim to change the weight once you can lift 15 + repetitions.

If you feel that starting with weights will be too hard for you, simply use your own body weight to perform the exercises, i.e. doing the biceps curl with no weight, or you could perform the following circuit.

Aim to perform a weight training / circuit session 2 times a week, with two days rest between sessions, never train sore muscles. Always warm-up and stretch before you work out, followed by a cool down and stretch once you have finished.

Wall press-up. Standing closer to the wall is easier. Less than 15 reps. You can place your hands wide - shoulder or close apart.	Seated Calf raise. Keep your toes on the floor, whilst slowly lifting your heals up. You may want to place a light weight on your knees.	Seated Leg raises, working either one leg at a time, or both legs together. Work each leg for 6-8 reps, controlling the lowering phase of the movement.
Supported dorsal raise, use your arms to help lift your Back. 4-8 reps	Lying Tricep Dip, take the elbows back, hands facing forward.	Hip Rolls, perform the exercise slowly each side for 3-5 reps. Abdominals