Senior Exercise - Four Steps to an Effective Senior Exercise Program

By: Mike Ross
Submitted: 2008-09-12 13:26:19
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As you put together your senior fitness regimen, you should stop and check if there's anything you're missing. Neglecting one area of your program can have negative affects on the other components. Take a look at the areas below to make sure you're getting the most out of your exercise program.

Cardiovascular Training

Cardio should be the foundation of a good senior exercise program. In addition to helping keep your heart healthy, cardiovascular exercise can also benefit your bones, joints, and brain.

Basically, cardio exercise involves doing an activity that gets your heart pumping at an elevated rate for a prolonged amount of time. It doesn't have to be incredibly taxing. Instead, concern yourself with how often you train and for how long. Try to get a half hour or more most days of the week.

The most popular forms of cardio are walking, biking, and swimming. You can also use machines like a treadmill, stationary bike, or rower. As your heart gets in better shape, you will start notice you have more energy, and the tasks of daily life will become a bit easier.

Strength Training

You can still get stronger at any age, and you don't have to lift enormous amounts of weight to do it. Instead, try using a four-pound dumbbell, a rubber band, or weight machines at a health club. The most important thing to remember is to not hold your breath. Breathe normally. Control the motion in both directions, and don't use a weight that is too heavy.

Strength training should be done two to three times per week, but not two days in a row. Aim for about ten exercises and do each one for fifteen reps. When you train in this manner, your muscles break down and then rebuild themselves stronger, which makes the things you have to lift in daily life seem lighter.

Balance Training

Balance training is probably the most neglected aspect of senior fitness. Good balance helps you control your newly strengthened muscles in an agile manner. Your sense of balance will deteriorate as you age if you don't use it enough. Incorporating balance exercises into your exercise program can help slow or reverse this process.

You should do balance exercises as often as possible, but you only need to spend about ten minutes each day doing them. Typically, you would do several different exercises for a minute each. Balance training can be done at home or at the health club at any time of the day.

Flexibility

Stretching is another overlooked aspect of senior fitness. The tightness or looseness of the surrounding muscles determines the range of motion at a particular joint. A muscle can become over-tight from too much or improper cardiovascular and strength training.

That's why it's such a good idea to stretch out after your workout. You've just spent a long time repetitively contracting and shortening your muscles. Stretching them out for a few minutes can help them return to their normal length. Try to do a stretch for each muscle you used. Gently ease into it to the point of mild discomfort and hold there for at least thirty seconds.

Incorporating cardio training, strength training, balance exercises, and flexibility gives you the best chance of keeping your body in optimal condition.

Article source: Expert Articles