Research shows tells us that strength exercises are safe for all ages and if you combine strength training and aerobic exercise you can improve your physical and mental health.
Strength training has been recommended for everyone, but especially for older adults because it can slow down the loss of bone and muscle that happens as we age. Some other benefits are weight control, it lowers the risk of becoming Type 2 Diabetic, gives you better balance and prevents falling, and it improves your cardiovascular health.
There are many ways to work on your strength training from using free weights, calisthenics, and elliptical machines. The most important thing is to be sure to exercise all of your major muscle groups; this includes your arms, legs, back and stomach or “core muscles”. The core muscles are very important because they help stabilize the rest of your body.
Strength training is usually done by repetition of sets. A group of 8-12 repetitions is a set. After completing a set you should rest for a few minutes and then continue. It is recommended that 8 to 10 strength training exercises should be done at least 2 times a week.
The type of strength training you do or the equipment you use will depend on your individual needs and preferences. Some of my favorite choices are: (1) Free weights (2) Elliptical Equipment and (3) Exercise Bands.
(1) Free weights such as barbells (long bars with weights on each end) and dumbbells which are smaller hand-held weights. The advantages are they are inexpensive and very versatile. The disadvantage is they require correct training techniques to get the full benefit so you do not inadvertently hurt yourself.
(2) Elliptical Equipment is just as effective as free weights with the advantage of being safer and easier to use. You can get a fast and efficient workout by using various machines depending on the muscle groups you are exercising. The disadvantage is that these machine are heavy and expensive, hence you would be limited to the gym when using them.
(3) Exercise Bands are easy to use and inexpensive. They are essentially just big elastic bands with different degrees of tension. They are usually color coded so you know which one provides the least or most resistance. The bands help you develop muscle strength and endurance. As your strength increases you simply graduate to the next highest level and work your way up.
There are other methods as well that you might want to consider or have a preference for such as Stability Balls, Kettleballs, and Weight Body Bars.
All of the above examples are good ways to strengthen you and help keep you healthy. Look for the examples offered here from Amazon. All you need to do is click on the particular items you are looking for or search on Amazon from my site and you will easily find what you are looking for. Let’s stay healthy, come back for more information or topics that interest you soon on http://caregiversclinic.com Go to “My Picks” on the carousel on right side of my page for suggestions. There are lots of exciting products to choose from.