As we get older the effects of normal aging become apparent. Our bodies start to change, and if we do not take care of ourselves, we can start to show the signs of deterioration in the form of heart disease, arthritis, and high blood pressure, along with joint and lower back pain to name a few. Regular exercise can help slow and, in some cases, reverse these conditions.
For people between the ages of 55 and 80+ there are a few training considerations trainers should be aware of:
- Range of motion in adults begins to decrease
- Muscle weakness
- Joint pain can occur
- Medical conditions become more evident
Modified programs should take these into consideration.
“I am 65 yrs. old how can I get back into shape”? The first thing I would suggest is that you get a medical checkup to ensure that you can participate in an exercise program. Then find activities that you enjoy and be consistent, exercising at least 3 times a week. Make sure you add a mixture of cardio and strength training into your program. Finally eat a well-balanced nutritional diet.
“As I get older what exercises should I do? I tell my clients to do a combination of weight training and aerobic exercises. Be mindful of how many exercises you do (Volume), and how much weight you lift.
“Can you still build muscle after 70”? The answer is yes. Researchers found that you can build muscle after age 50 through weight training. The loss of muscle mass can be reversed in most cases through resistance training and lifting weights. Certain types of exercises can also increase bone mass in older individuals as well.
As you get older you should try and avoid doing exercises to failure or compound movement exercises. This is where injuries can occur. Circuit or total body routines work well but older individuals can also do 4, 5, or 6 day split routines. Listen to your body and avoid exercises that cause you pain or discomfort. Warm up with 10 mins on a stationary bike or treadmill and finish your training with 15 mins of stretching.
The following exercises are great for older adults especially if fitness is new to them:
- Swimming
- Brisk walking
- Biking
- Yoga
- Stretching
The trainers at Muscles N Meals Fitness are in their late 50’s and early 60’s and are examples that you can maintain a high degree of fitness as you get older. Russ, who suffers from a herniated disc in his neck and degenerative disc disease in his lower back still works out 5 times a week with weights and has, and continues to, gain lean muscle. Russ says, “I have had to modify my exercise program a bit over the years because I suffer from back and neck pain, but I still workout regularly and I’m in better shape now then I was in my 40’s”.
Getting older does not mean that you can not enjoy fitness, so if you are an aging adult and looking to get into better shape, and live a healthier lifestyle give us a call and let us show you how.