Pumping Iron after 50 ;
If you were to ask about exercise, what would come to mind? I bet that would be things like walking, running, cycling, running on the treadmill, swimming, or other activities that get your heart pumping.
And that would be totally correct. All these activities are great forms of cardiovascular exercise that can help improve heart health, low blood pressure and reduce the risk of all kinds of diseases.
The value of strength training, however, is often overlooked. Once you reach 50, in fact, strength training becomes more important to your health than it was.
As you age, you lose strength and muscle-reality the process begins around age 40. By the time the average age of 30 years is 70 years, have lost a quarter of his strength, and the other half by the time they are 90.
This means there is an increased risk of bone fractures, falls and problems with balance, and an increase difficulty performing daily tasks we take for granted, such as getting (bed, sofa, or from the toilet, for example) or carrying groceries. Ultimately, less strength and muscle you have, the less functional they are made.
Resistance training also known as strength training-voltage used to strengthen muscles . There are four main types of equipment used in resistance training
You can use your body weight as resistance to act and apply tension to the muscles. Some common body weight exercises are squats, lunges, push-ups and pull-ups.
These include things such as barbells, dumbbells and free weights.
These can be wrapped around the wrists and ankles as bracelets to create resistance. tabulated vests can also be used to increase the leg and core strength.
These are available in different voltage levels to apply resistance.
to start an exercise routine, all you need is about 20 minutes per day and you do not have to be grunting, sweaty, or fighting through all representatives stereotyped as a bodybuilder. Hit each muscle group once or twice a week, separating them in training upper and lower body on different days. If you are consistent with your efforts, you begin to notice the increased strength of four to eight weeks.
Getting started can be daunting, but once you learn how to perform the movements correctly, it becomes easy. There are a number of DVDs and videos online that can show you how to properly execute the different movements and avoid injury. Joining a gym or community center and buy your own weights and elastic are all options, and some seniors centers can offer classes. As always, talk to your doctor before starting an exercise program.
Strength training is an essential part of healthy aging and may increase your chances of maintaining their independence in the future.
Tomorrow I will offer some tips on how you can effectively start an exercise program for maximum benefit.
This article was originally published on doctorshealthpress, Read the original article here