Over the years I’ve seen my own mom suffer terribly from various diseases and illnesses (including breast cancer, blood clots on the lungs and heart bypass surgery). This has really knocked her about. Since recovering from all of these she has gradually started working on her fitness again and has progressed in leaps and bounds. I can’t believe my mom goes to the gym. Living in a small town there’s not a lot of options gym-wise so she trains with the bodybuilders and fitness fanatics who, along with the gym instructors love to help her. And she is currently well enough, after taking good care of her health, to go on a holiday with Dad around Europe. I’m so proud of her!

This workout is dedicated to all the Moms and Dads who want a basic workout to help get back on track with their fitness.

Hugs to you all… Ms Cafe Baby Boomers

Weight Resistance Exercise Workout

Over 50’s fitness!

This workout is for older adults who are active, fit and who are or are familiar with using weights or resistance exercise, whether it be with bands, tubes etc.

The following program is created to assist with improving ,strength, co-ordination, fitness and balance.

WARNING: Who this program is not for…..

* If you are very shakey or unsteady either on your legs or in general physically.
* If you suffer from any severe medical conditions in general and / or that effect general movement or make you dizzy.
* For older adults that are chair bound.
* If you are extremely weak and suffer from severe muscle depletion.
* Are extremely unfit

Important Exercise Cautions

* If you are suffering from Osteoporosis jerky movements and rapid twisting or turning of your body parts should be avoided.
* DO NOT BEND from the waist, especially if osteoporisis is effecting your spine, as it can put stress on your internal organs. Compression of the abdominal area is not recommended! Eg…Abdominal Crunches and some Lower Back Exercises
* Any twisiting motions of the hip while standing on one leg, should also be avoided, even if using “assisted chair exercises”.
* Do not lift your chin up and drop your head back!
* Do not perform any jerky movements with your neck. Keep all movements smooth.
* When using a chair for your exercises whether it be seated or assisted standing chair exercises always make sure your chair is sturdy and of good quality. Do not use wobbly chairs or any type of seat that makes you feel unsafe. To allow for freedom of movement you may prefer to use a chair that doesn’t have arm rests so you don’t bump your arms when exercising.

Correct Breathing is Vital

Breathing technique. The proper breathing technique is to inhale before lifting the weight, exhale during the lift, and inhale as the weight is lowered or returns to the starting position. You should not hold your breath when lifting. The proper breathing technique should be used even when exercising with light weights or using resistance bands. Proper breathing means less cardiovascular stress and less stress on your heart rate and blood pressure.

How many times per week can I perform this program?

Up to 3-4 days per week. Starting with 1-2 times per week then increasing to 3 times as you get used to performing this program.
It’s also good to include other activites into your weekly activity routine such as gardening, hobbies and other activities that you enjoy etc.
Always have a day’s break in between each workout day to allow for muscle recovery.

Keeping track of your workouts
Don’t forget to log your progress and I’d also recommend taking your pulse occassionally before and after your workout so you can keep track of how your workout intensity affects your heart rate.

Healthy Eating Habits

Keeping healthy eating habits is essential. When exercising you may find that your appetite picks up which means you are going to need to increase your food intake sensibly.

Other Workout information..
If at any time you find any of these exercises painful or you feel during exercising then stop!…. and seek medical advice.
Ensure your doctor has given you the “ok” to undertake this workout. Never start a new program without your doctors permission.

Info on using Dumbbells

Keep your dumbbells light to begin with.
You don’t need to use heavy weights to feel or see the effects weight resistance training. Dumbbells are used in this program to assist with strength, balance, muscle conditioning and co-ordination — not for bulking up or building large muscle.

When using dumbbells for standing exercises keep your midsection firm, chest out and back straight - BUT don’t hold your breath. Have your knees slightly bent, in otherwords don’t lock your knees out, and your feet about shoulder width apart to keep you steady and stable.

When performing your dummbell exercises never swing the weights or your body around, otherwise you could easily cause yourself a unnecessary injury. Once again, if at any time during this workout, or while using dumbbells, you feel joint pain then stop! — and seek medical advise.

Sets and Reps

When first starting keep your repetitions to around 12. To ensure you don’t over do it. Once you have become more advanced you can increase your reps to 20.

“Sets” means how many times you perform your repetitions (or reps). On starting out only perform 1 set of reps per exercise. As you advance you can work your way up to 2 sets. If you find two sets are too easy then 3 sets are fine, however you must make sure you work your way up to this point so your muscles and joints can safely perform this workout.

Walking on a Treadmill or Using a Bike for this workout

Treadmill
When using a treadmill don’t go bumping up the speed just because you think you can handle it.
Using a treadmill is a completely different feeling than walking on land so slow and steady is the safest way to ease into walking on the treadmill.

Most people when first using a treadmill feel quite dizzy when first getting off the treadmill after completing their walking session. To help with this slow the treadmill down gradually as you finish your walk until the belt on the treadmill is going so slow it has virtually stopped. Then slowly step off the treadmill. You may prefer to have someone with you when you first try it in case you feel abit uneasy.

When actually starting your walking session, gradually and slowly increase the speed, ensuring you are taking reasonable sized strides or steps. If your steps are too small you will tend to trip over your feet OR the belt feels like it’s carrying your feet away from under you.

With many treadmills it is suggested that you start with your feet at either side of the belt, rather than standing directly on the belt when it starts. This prevents the belt from dragging and putting pressure on the motor - but check with the operators information booklet before use. When you start the belt moving make sure it is going as slow as possible then step onto it.

Indoor Bike

Make sure that the handle bars and seat are in a comfortable position. When your feet are the furtherest away from you when pedalling your knees should be slightly bent with the whole of your foot on the pedal. Your arms when on the handle bars shouldn’t be so overstretched that your arms are getting sore.

If your legs are stretching too far and your feet can’t reach the pedals properly it will tend to pull on your lower back causing unnecessary strain and lower back pain. AND if your arms are stretched too far you may get neck and shoulder pain.

Check that the seat height or the seat itself is suitable for your build, taking into consideration the amount of time you will be spending on it. You may find that a semi-recumbent indoor cycle is more suited too your needs if you don’t like small bike seats.

If you are using an indoor cycle make sure your bike has foot pedal straps. If you pick up the pace your feet can easily fly off if you don’t have them connected to the pedals. The last thing you want to do is skin your knees or get bumps and bruises from your pedals hitting you in the shins because you didn’t bother with pedal or foot straps.

Do you have any injuries that effect what type of bicycle you use. eg, semi-recumbent cycle for indoors rather than your normal high seated indoor cycle. etc etc If purchasing, hiring, using a treadmill at a facility ask for assistance to ensure the bike is suited to your physical and training needs.

Read the rest of this article at…

http://www.cafebabyboomers.com/blog/health/over-50s-weight-resistance-workout-part-2-14

This entry was posted on Friday, September 28th, 2007 at 9:02 pm and is filed under Health. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.