Focus For Seniors & 50 Plus
Choosing the right exercises and training programs for seniors are not necessarily the same as for younger adults. And each body type is different. Whatever your age is, you can improve your fitness. Seniors and people 50 plus will benefit from exercises that focus on range of motion, flexibility, balance, posture, core, muscular endurance, muscular development and muscular strength that work the hips, back, shoulders, thighs, arms, ankles and your grip.
You might have muscle imbalances that need to be corrected through exercise, such as an anterior (front) pelvic tilt where you have overactive hip flexors and a low back arch, and underactive glutes, hamstrings and abs. The overactive muscles you want to stretch (flexibility exercises) and the underactive muscles you want to strengthen(core, balance and resistance exercises.)
It is important to always use proper form and technique over how much you can lift, and to mix up your routine every 2-3 weeks within a 4-6 week training phase. How often you adjust your routine and determine the training phase you want depends on your fitness level, goals, and preferences.
I am a believer in using free weights over nautilus machines since they activate more muscles then stationary nautilus machines, and can help improve balance, range of motion and flexibility. However, depending on your health and fitness level and/or an injury or illness, nautilus machines may be the best choice for you. Good technique and safety take priority.
My exercise and training program videos will show you how to workout each body part and in different routines, some including the 5 Phase training model. These phases take you through a progressive, integrated and safe experience in getting fit, healthy and in being your best.
For beginners, I use a Pre-Phase routine to get you used to the exercises and using proper technique. For those that have worked out before, the 5 Phases are a great training model for progressing. Phase 1 is Stabilization Endurance, Phase 2-4 are Strength related and Phase 5 is Power. Each phase is a 4-6 week training program. On the right are listed the four main areas of focus for seniors and people 50 plus, and a section on weight management.
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1
Balance, Flexibility & Stabilization Endurance
Balance is your ability to keep your center of mass within the limits of your base support, whether this is static or dynamic. Stability, on the other hand, refers to your ability to control your body during movement. Stabilization exercises enhance muscular endurance, joint ROM (range of motion), joint and core stability and muscular coordination. Having good balance can help reduce occurrence of falls and ankle sprains. Exercise equipment includes balance trainers, suspended weight training and dumbbells.
2
Core
Having a strong core enhances posture and spinal health. Core and flexibility exercises increase balance, stabilization and coordination of the kinetic chain, and help resolve low back issues. Osteopenia and Osteoporosis can occur in the neck of the femur (thigh bone) and the lumbar verterbrae (lower back). And the risk of hip fractures doubles every 5 years of age for seniors, so incorporating core and balance exercises is of utmost importance. There are many different core exercises to choose from and my exercise and training program videos will put you on the right path to strong core.
3
Strength
Strength is the ability to exert force, while power is the ability to do that quickly. Power exercises require lower reps and heavier loads with a strong rate of force production. Strength training is ideal for fighting loss of bone density, while power can take it a step further. As you age, you want to keep your strength up. In strength training, you start off with stabilization strength training, then progress to muscular development strength, which helps tone your body and strengthen bones. From there, if desired, you can progress to maximum strength training, which in essence is getting really strong.
4
Cardio & SAQ (Speed, Agility & Quickness)
Integrating cardio will help decrease your cholesterol, heart rate and blood pressure along with improving your Vo2 max. Your heart is a muscle, and like all muscles, it can become stronger and more efficient with exercise. Additional benefits include weight management, improved insulin sensitivity, increased lung capacity, stronger bones, and decreased stress and anxiety. Also incorporating SAQ exercises can be beneficial to many seniors. "SAQ exercises are safe and effective in slowing and potentially reversing osteopenia in older adults." (Heininen et al., 1996; Iwamoto et al., 2001). SAQ exercises should mimic daily activities - grip, standing up, stairs and balance.
5
Weight Management
Controlling weight is a concern for many seniors. Jogging, walking, hiking and pilates are great ways to reduce weight. Another useful form of exercise is HIIT (high intensity interval training) where you switch back and forth from intense physical activity to less intense exercise, or circuit training which is moderate intensity combining strength with cardio exercises. Once you have achieved an overall strength base (core stability and balance capability), you can incorporate plyometric exercises, such as the slam ball or jumping exercises. Plyometric exercises improve strength, bone mineral density and soft tissue, plus metabolic expenditure for weight management. However, depending on your current weight and overall health, you should take precaution and progress slowly through any training program. For those interested in weight management, use low to moderate-intensity exercise for 30-60 minutes. You should also get adequate sleep of 7-8 hours a night. Adequate sleep is important in regulating hunger and satiety hormones, and chronic sleep deprivation is detrimental for weight management.
