While you can't turn back time, you can slow down the aging process and improve your physical abilities by continuing or starting your strength --
Your training program in your 60 s
Even a small amount of strength training can help reverse the muscle loss that women experience as they grow older.
Building and maintaining muscle mass not only makes you look and feel great, but also keeps you independent and healthy.
The importance of weight lifting for older women to start building thin muscle groups has never been late, and the levels of these muscle groups begin to decline after the age of 30, especially in sedentary populations.
Loss of muscle can lead to loss of strength, which may make it more difficult for you to complete your daily tasks as you grow older.
Getting stronger as you get older will enable you to do more for yourself, such as carrying your own groceries and trimming your own lawn --if you want to.
According to data from Harvard Health Press, strength training also has other important benefits for your health: increasing bone strength: bone mass drops at a rate of 1% per year after the age of 40.
The weaker bones are more prone to rupture and break even if they fall slightly.
Strength training puts pressure on the bones, thus activating the bones
Cells are formed to slow bone loss and establish bone density.
Improve balance, coordination and mobility: this can help you avoid falls and stay independent for longer periods of time.
According to the National Council on ageing, falls are the main cause of injury and death for the elderly.
Reduce body fat: your metabolism slows down as you get older, but increasing your lean muscle mass will help.
Muscle is more active than fat metabolism, thus increasing resting metabolism.
Weight control is critical as you age, as overweight and obesity are associated with many chronic diseases.
Prevention of chronic health conditions: Strength training helps prevent and improve arthritis, diabetes, osteoporosis, heart disease, obesity and back pain, according to the Centers for Disease Control and Prevention.
Strength training, along with aerobic exercise, can help reduce depression, increase confidence and confidence
Respect and improve the quality of sleep, all of which lead to overall good feelingbeing.
Enhanced cognitive function: the American Sports Commission reported that resistance training had a positive impact on cognition, information processing, attention, memory formation and executive function.
Start a force
Training plan if you don't do any strength training-
Years or forever.
It is important to start resistance training gradually.
Although you might be gun-
Feeling like you need to make up for lost time, keeping your efforts will help you start with a solid foundation and prevent injuries so you can continue training until you are 70 and older.
When you grow up, the injury is more likely to last and more difficult to heal.
This should not stop you from doing strength training, as the empowerment will ultimately reduce your risk of injury in your daily life;
However, keep this in mind when planning a fitness program.
You also want to make sure that your project is challenging enough.
Although even a little bit of strength training can improve health and fitness parameters, more moderate to intense training will have a greater effect and will therefore bring greater benefits.
Slowly start, slowly increase the amount and intensity of your strength training, will continue to bring good results.
Read more: in the first stage of weight training for women over 60 years of age, women only need 5 exercises to get the first stage of exercise for older women, with the goal of building a solid foundation: improve the structural integrity of the body, study sports patterns and techniques, and improve muscle memory.
The first phase of exercise should be low-intensity, using only your own weight or lightweight/resistance bands.
Practice samples include: Body-
Weight squatsLunges-
Side, front and rear knee push-ups resistance band
Balance with sports side legs-
These exercises should be repeated one to three sets 10 to 15 times.
Depending on where you start, the first phase may last for a month or a year.
Two or three.
Weekly physical exercise for all major muscle groups
Chest, back, arms, shoulders and legs.
When you feel stronger and confident about these basic actions, you can continue with more challenging exercises using more weight and strength.
When you build a solid foundation, start adding more complex actions and more weight to add challenges. High-
Intensity exercise, including strength training and aerobic exercise, is effective in increasing the production of natural synthetic metabolic hormones (
Testosterone, growth hormone and insulin
Like growth factors. 1)that have anti-aging benefits.
You can still include the first phase of the exercise, but increase the weight or representation to move at a higher intensity and change your lift mode using a slow 2 count for the eccentric (lengthening)
Concentric (contracting)
The stage of movement, or the 2 count of the eccentric stage and the 1 count of the concentric stage.
There are many ways to change the way you exercise, make things fun and challenge your muscles in new ways.
Circuit training is a powerful tool that can increase exercise intensity and cardiovascular output while enhancing strength.
To carry out tour training, do a group of exercises each time during the exercise, and then do the next exercise without rest.
Perform one to four rounds and take a short break between wheels.
Adding more complex exercises in daily life can enhance strength and also improve coordination, range of motion, balance and other well parameters
Comprehensive physical fitness.
Some examples of exercises to be added at this stage include: Weighted squat stool pressure squat jump
Roz step-
If you have an injury or other health problem, it is highly recommended that you have a physical therapist or a certified personal trainer to design strength-
Your training program.
While injury, chronic back or knee pain, and other health problems do not mean that you should not do strength training, they do mean that you may need to modify certain exercises, to avoid unnecessary stress on specific areas of the body.
For example, if you have a knee problem, you can do a shallow squat with a slightly wider gap between your feet.
You can also put your heel on a raised platform.
Use lightweight or your own weight before you can exercise comfortably.
If you are doing a barbell squat and have a problem with your back, do a back squat instead of a front squat.
Instead of pressing the legs, the stable ball squats on the wall.
Avoid being completely out of the ground when doing jump exercises.
Keep the floor 1 feet as you do the action, just like you are jumping, or just step by step.
You will see a lot of information about the exercise of the elderly, which emphasizes low
Intensity training.
Many such sources believe that people over the age of 60 are "vulnerable ".
"There is nothing further than the truth.
Even if you have been sedentary for 30 years, you can exercise your muscles and strength, balance and coordinate.
While new practitioners should take their time, in the end you can --and should —
Increase the intensity of your exercise to maintain and increase your health.