As an older adult, you probably realize your body is nowhere near like it used to be and that you could be much frailer and have less energy than when you were younger. However, this does not have to stop you from getting fit and staying limber to enjoy your life as much as possible.
With balance training in elderly sessions, you can see the benefits from it in a short time. Many studies have proven that when seniors participate in strength training, they build up their bones and muscle and counteract the weakness and frailty that comes with aging.
When you exercise your muscles, you will be increasing your muscular strength, of course. Still, you will also raise your muscular endurance, enabling you to repeat the movements repeatedly. Most seniors can safely start a fitness program.
Staying Safe While Participating in Strength Training Exercises for the Elderly
While participating in balance training physical therapy as an older adult, it is easy to stay safe with some simple things that anyone performing exercise should remember.
You will first want to ensure you take the time to warm up for ten minutes before any activity begins and cool down for at least ten minutes when you are done exercising. You’ll want to maintain good posture during all exercising, remaining upright.
You should perform all movements slowly to moderate them to avoid straining yourself too easily. This will also ensure you are comfortable with the exertion you are putting out.
Also, do not hold your breath during any exercise; instead, let your breath out when you are on the exertion part of the exercise. Don’t grip any weights too tightly as you can hurt your hands, and remember to expect some soreness in your stomach muscles, but stop exercising if you are feeling any pain in your joints.
Different Forms of Strength Training for the Elderly
Because you are older, you are not limited to only a few types of balance training physical therapy. You can work your muscles in many different ways, but the two most common are progressive resistance exercise and isometric exercise.
Progressive resistance is a training method that helps to strengthen your muscles. You support your muscles using free weights, elastic exercise bands, or adjustable commercial cable machines. If you are conditioned already, you can train in this way safely as long as you have already first checked with your doctor.
Remember, however, that you need to be careful with heavier weights because they can cause injury and even increase your blood pressure when you are older. You will most certainly want to seek professional advice if you attempt a balance training for senior’s routine involving heavier weights.
Isometric exercise is when you tense your muscles without any movement. For example, when you press your leg down while someone else blocks you from actually moving your leg by holding your leg. Promoted by Charles Atlas, this form of exercise is a bit different than the traditional forms but can be very beneficial to the elderly. With this exercise, you are not working on your flexibility or joint range of motion since there is no movement.
Why Personal Training for seniors?
These age groups are susceptible in terms of physical health conditions. Most of these populations have health conditions that we must significantly consider. In the fitness industry, this group is under specialty populations.
Specialty populations are individuals who need thorough fitness consultation and, of course, exceptional training programs. Cardiovascular, strength, and flexibility balance training for seniors are designed according to age, physical health history, and weaknesses.
· Strength Training
As we reach 50 years of age, our muscle strength decreases. We have limited power to do weight or any other lifting workouts. Thus, personal strength training should start with a light average of weights. The repetition will slowly increase when the muscles get stronger.
In this type of personal training, senior clients must do it only two days per week. The standard technique for strength training can be progressive to enhance their muscle group. Increasing the muscle mass can help the client’s metabolism, bones, and sleep patterns and decreases sugar level·
· Flexibility Training
Most senior clients have balance and motion problems. As we age, our muscles reduce the joint’s fluidity and ability to move. This is the main reason why seniors have difficulties walking, running, and moving at a fast pace. You often see them walking and even running slowly.
Flexibility training helps them to be flexible. In flexibility training, a personal trainer usually allows the senior client to do some stretching exercises in a daily routine. Personal training is required to be done within days per week.
Tips for Seniors Who Wish To Strength Train
If you and your doctor decide that balance training in elderly is right for you, there are some things that you should remember. You want to find the right intensity when you are exercising for strength, and you need to find a balance between increasing the amount you lift and keeping yourself from injury. Usually, after around two weeks of beginning your program, you can start to increase the weights you are using.