As we reach the age of 50, on average, muscle tone declines by 15 percent per decade, leaving us more vulnerable to falling, one of the leading causes of seniors' hospitalization.
A weight training program can significantly reduce your risk of falling and resulting fractures by improving bone density. The weight training program can work exceptionally well for those at risk of osteoporosis. A senior who lifts weights can walk for more extended periods comfortably.
Weight training can improve senior quality of life in numerous ways, including:
More muscular upper and lower body
Stability, balance, and improved joint health
Weight management
Better metabolism
How to get dumbbells
Getting started with a dumbbell program is an excellent way to get into shape at home when you have no time to go to the gym. In most cases, you won't need more than three different weights for an effective full-body workout. Neoprene Dumbbells are a good choice. You can buy them from Amazon.ca and Walmart.
How can seniors use dumbbells?
A dumbbell comes in a variety of sizes. Dumbbells are an effective exercise for increasing muscle strength, whether you use them at home or the gym. How can seniors use dumbbells? Starting with light weights ranging from 0.5 to 1 kilograms, and seniors should gradually add more weight to strength training. Weight training should not feel easy, but you should be able to get through every rep at least eight times in a row. It is likely the weight is too heavy for you if you can’t lift it many times. Keep the weight tightly controlled throughout its movement, and never let it drop when returning it to its original position.
Dumbbell exercises for seniors
before starting a fitness program, it is crucial to consult with your doctor beforehand.
In weight training exercises, repetitions and sets are performed. Repetition is the completion of an exercise, and a set is an array of repetitions. A typical training routine consists of three sets of 12 repetitions. One to two minutes of rest would be required between each set.
There are countless dumbbell exercises that you can do. Here are three exercises with dumbbell weights for seniors.
Dumbbell Overhead Press
This exercise increases strength throughout the shoulders and engages the core for stability. It is one of the best dumbbell exercises for elderly, and you can do it in either a sitting or standing position.
Instructions
Keep your back straight and stand upright.
Put each dumbbell in your hands at the shoulder and grasp it with an overhand grip. Thumbs should face inside, and knuckles should be pointing upwards.
As you exhale, lift the weights in a controlled motion above your head.
Inhale while returning dumbbells to shoulders.
Do this 8 to 12 times as desired.
You can also Use alternate arms, rather than both arms simultaneously.
Dumbbell Lunges
Lunges primarily target the quadriceps muscle at the front of the thigh. Your quads help you climb stairs, walk uphill, and run. Good quads are vital in keeping your balance and mobility. You will need an area where you can take a single significant step. If you need a heavy dumbbell to complete this exercise, choose one that will allow you to do so. It would be best if you started with a lightweight. If you have trouble balancing, don't use weights.
Instructions
Take two dumbbells in each hand and stand upright. Hands should be at your sides, palms facing the thighs for hammer grip. The feet should be about shoulder-width apart.
With one leg, take a big step forward and bend your knee until your front thigh is parallel to the ground. As you go down, inhale deeply. Legs with bending knees are balanced on toes. For the leg you use to step forward, do not let the knee extend past the toes.
Exhale as you return to your standing starting position.
Repeat the motion with the other leg. Repeat the exercise program set by alternating legs. The optimal number is 8 to 12 lunges in a set and two to three sets during a workout.
Remember to Lunge with your back straight and torso upright.
Dumbbell Front Raises
Exercises like the dumbbell front raise are great for beginning weight trainers and seniors who want to use dumbbell weights. Strong shoulders will help you lift objects safely. This exercise primarily strengthens the shoulder but also works the upper chest muscles.
Instructions
Choose two dumbbells of a suitable weight. To get the best results, you need to start with a lightweight and repeat the exercise 10 to 12 times for one to three sets. Don't lift weights that are too heavy for you.
Put your feet about shoulder-width apart. Be sure to keep the back straight and feet planted firmly on the floor. Your arms holding weights should hang down.
Keep the dumbbells horizontally by placing them across the thighs with palms facing back toward the thighs. Make sure that you have a firm grip.
Brace your abdominal muscles.
Take the weights and lift them upward while inhaling with the arms stretched out in front and with the palms facing down. Make sure to keep the elbows at a slight bend to reduce joint stress. Pause when the arms are approximately parallel to the floor and feel the contraction in the shoulders.
As you exhale, return the dumbbells slowly and controlled to starting position at the thighs.
How many times a week should seniors use dumbbells?
If you're wondering how many times a week should seniors lift weights, you must know that you should exercise twice a week to ensure that you hit every muscle group in your dumbbell program. The less you train, the less likely you will be to see results and be motivated to continue working out. Starting with two sets of 12 instead of three sets of 12 may be more manageable.
Final words
For the best result, resting is also essential. After each session, you should rest for a day. You can perform three to four sessions per week after building strength and stamina. Building muscle and cardio health are more manageable if you alternate dumbbell exercises with walking. Even then, you should have at least two rest days per week when you first start.
Source:
Comentarios