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Just like the young, older people can gain many benefits from exercising. Life can be made a lot easier through improvements in strength, balance, coordination, and mobility. If the person has not exercised for a while, they must start slow. Even walking 10 minutes per day will give them great benefits. Weight training is also a great option. Start them on a 20 minute program (3-4 exercises), and increase them from there as they adapt. Keep sets at 2-3, reps at 10-15, and the rest interval between sets at 90 seconds. The facts: ·Improvements in fitness and oxygen consumption with training are similar for younger or older men and women. Though, an older person will generally start at a lower level and peak at a lower level than a younger person. ·Older subjects show greater gains in muscle oxidative enzyme activities. ·Aging appears neither to impair the ability to improve muscle strength nor prevent muscle growth. ·Exercise can help arthritic patients by increasing strength and mobility. ·Older people who exercise have: ·Higher VO2max values and half the expected decrease in VO2max due to age ·Higher HDL cholesterol and lower LDL cholesterol ·Enhanced glucose tolerance and insulin sensitivity ·Greater strength, reaction time, and a lower risk of falling ·Increased bone density (reduced chance of osteoporosis) Guidelines: ·Always get a medical examination and clearance before starting an exercise program. ·All equipment should be safe and inspected regularly for defects. ·Training equipment should be located in an uncrowded area. ·There must be adequate supervision by an experienced and registered trainer to ensure correct technique is used. ·Programs should start with regular stretching and strengthening exercises, with a progression to more dynamic aerobic activities. Cycling and swimming are recommended over jogging. ·Older people are generally less tolerant of environmental stress so restrict training in extreme temperatures. ·Until they are experienced in weight training, only use exercises that require them to keep both feet on the ground (e.g. Squats instead of Lunges). This will reduce their risk of falling and injuring themselves. ·Ensure all abdominal work is done on the floor and not on the Swiss Ball. ·Only light lifting should be done above the head. ·No isometric exercises.
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More Articles:1. The Reebok Elliptical - A Brief Review When considering the Reebok Elliptical for your workout, there are a few things that you should be aware of.The Reebok elliptical is a fairly large machine with mostly independent parts. This can make it difficult for you to do the maintenance and repairs on your own. Other than the fact that the Reebok elliptical can become noisy after regular use, you will have little trouble with this machine.One of the things that many people tend to really enjoy about the Reebok elliptical is that it has su… 2. How Do You Stay Fit While Traveling? Today Sketchandtravel.com and Bookpleasures.com are pleased to have as our guest, Jim Kaese, an elite amateur triathlete, entrepreneurial businessman, and endurance sport coach.Author of The Athletic-Minded Traveler: Where to Work Out and Stay When Fitness Is a Priority,Jim visited America's top 78 travel destinations to find the very best hotel/fitness-venue combinations. Welcome Jim to Sketchandtravel.com and Bookpleasures.com.Norm:Could you tell us something about yourself Jim and what provok… 3. Elliptical Trainers Vs Treadmills: Which One Is The Better Buy? So which exercise machine is better: the treadmill or the elliptical trainer?While treadmills are still the #1 piece of home exercise equipment, elliptical trainers are quickly catching up. This leaves many people wondering 'Should I buy an elliptical trainer or a treadmill?'While there are definite differences between the two, it really boils down to you - the buyer. This article will lay out the benefits of both the treadmill and the elliptical so you can make an informed decision and choose … 4. The problems with epic treadmills Epic treadmills have long been on the market and have a large customer base. They can boast a wide rage of features which some people seem to think has taken place over quality. Epic treadmills can now be seen in Costco, where previously Epic treadmills where sold by Icon, a $1 billion company that has substantial resources to develop Epic treadmills and ensure that their design and credibility where taken into account. Some people have labelled Epic treadmills as nothing more than a glorified t… |
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