Dumbbell Strength Training Program for Seniors. This is a program for men and women over 5. Obtain either a full set, an adjustable set or at least a range of three different weights to accommodate exercises that require more or less weight. For example, you will use heavier weights with a dumbbell squat than you would for an arm curl or overhead press. Sets and Repetitions of an Exercise. Weight training usually utilizes repeats of exercises called . A typical training workout exercise is 3 sets of 1. You will often see this written as . The last lift in each set should feel that it somewhat difficult to complete but not should not be exhausting. It. Throwing light weights up over your head with little effort will not provide the benefit we are looking for in this program. On the other hand, you don. To find out more read: A Simple Way to Know How Much Weight to Lift. Find out more about weight training terminology and exercise descriptions if you need background information before you try this program. Weight training is not dangerous for older people as long as you take a few precautions. Ask your doctor for clearance. Take advice about medications. Diabetics using drugs or injectable insulin may need adjustments. Drink sufficient fluids - - more if it. See How to Lift Weights Safely. Start slowly and work up to heavier weights and more repetitions to suit your existing level of fitness and capability. The Exercise Program. Do all of the 8 exercises at least twice each week. Start out with two sessions and see how you react. You will probably get a little sore in the muscles and possibly joints in the early stages but this should subside over time. Make sure you rest for at least one day between sessions initially. You may wish to build it up to 3 or 4 sessions each week if you don. A dumbbell weights program is a good complement to a walking program. Do 3 sets of 1. 2 for each exercise.
HEP2go is an Online Home Exercise Program Tool for rehabilitation professionals. For Physical Therapists, Occupational Therapists, Athletic Trainers, and other qualified rehab professionals. Start at 2 sets of 8 if you feel 3x. Try not to skip any of the 8 exercises in the program unless you have medical reasons for doing so. Rest between sets for 6. Make sure you are well balanced for each exercise, wear appropriate footwear and have access to water or fluids. HASfit's seated exercise for seniors and chair exercises for the elderly requires no. Start a Free Fitness Program. Seated shin strengtheners Shins and lower legs Try to hold a ball on top of flexed feet Ball (optional) 5. Back massage Upper back and rear shoulder relaxation --. Take care of your joints. This means using lighter weights and not extending the joint through its full range of motion in the early stages of your program. Weight training can improve your joint health, so build up to the full program specifications when you feel strong enough. Remember to ease into the workout if you have not exercised with weights previously, then build up to your best work over days and weeks. HEP2go - Online Home Exercise Program - Rehab. HEP2go. com is for rehabilitation professionals such as physical therapists, PTA's, occupational therapists, COTA's, athletic trainers, chiropractors, orthopedic doctors, sports doctors and more to create home exercise programs for patients and or clients. HEP stands for Home Exercise Program and we offer optimized solutions for physical therapy, occupational therapy, trainers, doctors and other rehab disciplines.
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