Continued from http://www.cafebabyboomers.com/blog/health/over-50s-weight-resistance-workout-9

WORKOUT

– Warm-up

First off, before you start your workout you need to perform your warm up.
This will assist with warming up your muscles and preparing them for your workout.

So how long do I spend performing my warm up?
Perform 20 minutes on the treadmill or bike. Start off slowly and gradually work your way up increasing the intensity. If you start to “huff and puff” you are training too hard so make sure you drop the intensity eg. slow your walking or pedalling.

As you get towards the 20 minute mark, gradually start to slow down. If you are walking or cycling at a higher intensity and stop too quickly you will more than likely feel ill or dizzy. Training safely is always the best policy.

– Your Workout

Note, I mention Neutral Position below: Neutral Position - Stand with your feet approx shoulder width apart, your midsection firm and your chest out. Do not hold your breath. Keep your knees slightly bent - not locked out. Have your arms by your sides so your hands are at your thighs.

1. Squats or Chair Squats: 2 x Sets of 12 - 20 reps
(Beginners - using a sturdy chair or bench for Chair Squats)
Beginners - using a sturdy chair or bench

Stand with your legs about shoulder width apart. Have your hands either out in front or folded in front of your chest. Have your toes pointed slightly outwards. Keep your chest out, your midsection firm and head facing front wards. Now bend your knees and while leaning into your heels, lower yourself down so that your butt is touching the chair or bench, your thighs should be parallel to the floor. As soon as your butt is touching, or seated on, the chair use your thighs and butt push yourself back up again. Repeat this sequence.

Squats- without weights (without chair)
Stand with your legs about shoulder width apart. Have your hands either out in front or folded in front of your chest. Have your toes pointed slightly outwards. Keep your chest out, your midsection firm and head facing front wards. Now squat as if you were going to sit down, leaning into your heels, until your backside is inline or parallel to the floor. Then using your thighs and butt push yourself back up again. Repeat this sequence.

2. Dumbbell Biceps Curls: 2 x Sets of 12 - 20 reps

Start in Neutral Position.
Stand with your feet shoulder width apart, and knees slightly bent. Hold a dumbbell in each hand down by your sides, palms facing forwards. Curl the dumbbells up towards your shoulders until you feel the “pulling feeling” in your biceps. Now lower the dumbbells down to starting position and repeat exercise according to your workout.

3. Lying Dumbbell Chest Press or Lying Floor Chest Flyes: 2 x Sets of 12 - 20 reps

Lay on the floor with your legs bent. Making sure your lower back is pushed into the floor. Hold the dumbbells in your hands, and have your arms slightly bent and out to the sides of your chest, in line with your shoulders. Keep your chest out slightly so you can feel a stretch across it. Raise your arms keeping them in the same arc type position, until the dumbbells meet at the top of the movement. Your palms should be facing each other at this point and your dumbells virtually touching. Lower the dumbbells down again. Repeat this exercise until you have completed your set.

Bench: Lying Dumbbell Chest Press

Lying on a flat bench, start with your dumbbells directly above your chest, at arms length with the sides of the dumbbells together. Your palms must be facing up ward (knuckles pointing towards your head). Lower the dumbells down to the sides of your chest until you feel the stretch, then return to starting position. Re

4. Dumbbell Upright Rows: 2 x Sets of 12 - 20 reps

Start in Neutral Position.
Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out and midsection firm, do not arch your back.
Holding a dumbbell in each hand, with an overhand grip (your palms facing your body), and your dumbbells about 2-3 inches apart.
Now pull the dumbbells upwards, keeping them close to your body, until they nearly reach your upper chest.
Keep your elbows up (past shoulder height) and outwards during the exercise to ensure you don’t drop your shoulders or slump. Now lower the dumbbells down slowly and repeat the exercise according to your workout.

5. Dumbbell Lying Dumbbell Extensions: 2 x Sets of 12 - 20 reps

(You can perform this lying on the floor if you don’t have a bench)
You will need a bench for this exercise. Lie flat on your back. Make sure your lower back is pressed firmly into the bench. If your feet don’t touch the floor, you can bend your legs and place your feet at the end of the bench.

Hold a dumbbell in each hand facing inwards, with your arms extended above your head. (over upper chest area) Bend your arms so that you lower the dumbbells down towards your shoulders. (Do not lower the dumbbell to your head - that means you have gone too far back.) Feel the pull then return the dumbbells to starting position. Repeat exercise.

6. Abdominal Crunches : 2 x Sets of 12 - 20 reps

Lie flat on your back on the floor with your legs bent, feet flat and pushing your lower back into the floor. Clasp your hands behind your neck, keeping your elbows back, in-line with your head. Crunch up slightly (only a small amount), raising your head and shoulders, breathing out as your upper body raises.
Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your upper abs area. Keep this movement continuous until you have completed your set. To help support your lower back you can rest your feet on a chair, bench or step.
WARNING!! If osteoporisis is effecting your spine. Compression of the abdominal area is not recommended!

7. Seated Calf Raises: 2 x Sets of 12 - 20 reps

Sit on a chair or bench for this exercise. Keep your back straight and your midsection firm. Have your hands resting on your thighs.
Now raise up onto your toes so your heels are off the ground, then lower your heels down again pressing your heels into the floor.
Now with your heels pushed into the floor raise your toes off the ground then lower them back down again.
Keep both the movements controlled.

8. Lying Upper and Lower Back Exercise: 2 x Sets of 12 - 20 reps

Lie flat on your tummy. Bend your arms and place your arms and hands oustretched at either side of your head.
Now raise your right arm and your left leg slightly off the ground, keeping your head inline with your body. DO NOT HYPEREXTEND YOUR NECK! Then lower your arm and leg down again.
Now do the same with the opposite side. Raise your left arm and your right leg. Then lower them down again.
You will feel this working your lower and upper back towards the end of the first or second set. Remember if you haven’t trained this area for a while you will have sore lower back muscles when you first start using this exercise as this is one of the bodies weakest areas.

– Cool-Down and Stretches

After you’ve completed the workout below you can perform your cool down.
Once again start off slowly and gradually work your way up increasing to a low to moderate intensity. Walk or ride / pedal for around 15 mins, remembering that you must start to gradually slow down your pace as you get towards 15 mins to ensure you have lowered your heart rate in a safe manner. By performing your cool down you are preparing your muscles for your stretches. Now perform your stretches…I highly recommend the following site: NIHSeniorHealth: Exercise for Older Adults: http://nihseniorhealth.gov/exercise/stretchingexercises/01.html

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