In our current century, numerous health organizations have been seen to emphasize on elderly fitness due to the benefits associated with exercising. For instances, cardiovascular training has been known to help maintain as well as improve a seniors heart health and stamina. Strength and balance exercising have been known to help keep the bones and muscles strong thus prevent falls while making it easier for an individual to undertake daily activities. Circuit training, on the other hand, has been known to integrate all different training modes into a one useful workout format to cater for any senior fitness program. For seniors who opt to implement the circuit training, there are various ways to design the workout.
For starters, you first need to identify the total time you are willing to dedicate to the entire session. This will vary from one person to another as it mostly depends on a person’s current fitness level. You can opt to begin with a ten-minute session and as time progresses increase your total time per session if possible. Next, you have to identify how many exercises you’re willing to perform. In most cases, circuits entail up to ten exercise, and it’s up to you to decide what to undertake and what to ignore. Depending on the duration of time you plan to undertake your workout, it becomes easier to identify how many rounds you will initiate and how long you will execute each circuit. You can opt to administer equal time to each station, or you can contrast the intervals of each training exercise.
It is vital for senior adults to move their muscles and this can be done through strength workouts. It is highly advisable for seniors to execute strength workouts at least twice in one week as it helps in maintaining their bone density and their muscular strength. For this type of workout, you can use body weights, dumbbells (elastic resistance) or any other resistance equipment. It is vital for any individual executing strength exercises to be in a position of identifying enough exercises to make sure all core muscle groups present in the body are targeted. Always ensure that the interval length between one workout and another give you ample time to finish at least fifteen repetitions of all strength exercises. In an instance where time is a factor, you can go ahead and choose workouts that focus on more than one muscle group. However, if you are new to strength training, opt for seated exercises first and with time, build up your strength and undertake challenging exercises. For seniors who aim at improving their cardiovascular health, aerobic exercise is compulsory. This type of exercises not only helps improve your cardiovascular health but also helps decrease the risk of heart disease. Health experts consider an aerobic activity to be any exercises that are rhythmic as well as repetitive in nature. Some of the aerobic exercises include walking, biking, knee lifts, dancing, and marching.
All these exercises are vital for senior citizens and should be considered at all times. Though it might seem hard at first, it becomes more comfortable as time goes by so don’t be afraid to exercise.
-Written by Barbara Ann Ailstock