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The exercises outlined in this basic strength training program are intended for individuals who are assumed to be healthy and not experiencing pain in the joints or back.
Basic strength program guidelines
Strength training is an important part of a health and fitness program. We lose approximately 30% of our muscle tissue and 50% of our strength between the ages of 50 and 80 if we do not perform regular strength-promoting activities.
Since the amount of muscle tissue a person has is directly related to how many calories they burn, the loss of muscle with age results in a lower metabolic rate. Thus, a gradual increase in body fat is likely over time. In addition, the loss of strength makes it more difficult to perform everyday activities, leading to fatigue and, in some cases, even a loss of independence.
A well-balanced strength training program can prevent, slow or reverse these losses. It improves strength for everyday activities, bone and joint health, posture, and endurance as well as helping to maintain or increase metabolism to help control weight.
Components of a strength training program
- Frequency: 2-3 non-consecutive days per
week.
- Intensity: An RPE (Rate of Perceived
Exertion) of 13 to 15 ("somewhat hard" to "hard") for the last few repetitions
of each exercise is most effective. It is imperative to use correct form for
every repetition to get the best results and to protect yourself from possible
injury.
- Type: Resistance bands, weight machines,
free weights and/or group exercise classes in water or on land, are all
effective strength training options.
- Time: The amount of time you spend on
resistance training will depend on your individual goals and interests;
however, an effective resistance training program can typically be completed
in 30 minutes or less.
- Progression: Increasing the resistance
will lead to increases in strength. Add a small amount of weight when you
reach the top number of recommended repetitions (generally 12 or 15
repetitions) in consecutive workouts. Be sure to perform the minimum number of
repetitions (generally 8 or 10 repetitions) on the first workout with the new
weight. Take several workouts to work up to the top number of repetitions
again, then repeat the cycle. Do not sacrifice good form to increase your
weight.
- Warm up and cool down: Begin and end your routine with 5 or more minutes of light aerobic activity. This helps your body transition from your everyday activities to your exercise routine by re-directing blood flow and lubricating the joints.
Correct form
- Controlled speed: Generally, 2 to 4
seconds is recommended, in each direction of the movement, when beginning a
strength training program. This assures that your muscles are doing the work
and you are not using momentum or gravity to move the weight.
- Proper range of motion: Move through the
full and natural range of movement while protecting the joints at both ends of
the movement. This assures that you work the muscles so they get stronger
while you protect the joints and connective tissue from excessive stress,
weight-bearing, and possible injury.
- Normal breathing: Maintain an open airway
by breathing normally during weight lifting. Also, avoid excessive squeezing
of the handgrips. This will help avoid large increases in pressure that can
occur when holding your breath and gripping tightly while pushing or pulling a
load.
- Proper posture: A tall, elongated spine, with your chest lifted, provides a strong position and decreases compression on the intervertebral discs. If necessary, a towel roll is an ideal support for the natural arch in your low back on appropriate exercises. Look straight ahead to keep the cervical spine properly aligned.
Seated row
- Sit
upright in a chair with one leg extended. Wrap the middle of the resistance
band under your foot and hold one end in each hand.
- Start with your arms extended toward your
foot. In a controlled motion, bend your arms pulling the ends of the
resistance band toward your body.
- Slowly return to the starting position and repeat 10-15 times.
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Chest press
- Sit
upright in a chair with a resistance band behind your back and under each arm.
Place one end of the resistance band in each hand. Bend your elbows to about
90 degrees and keep your hands about chest height.
- In a controlled motion, move your hands
forward until your elbows are just slightly bent.
- Slowly return to the starting position and repeat 10-15 times.
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Resistance band squats
- Start
with the middle of a resistance band under both feet. Stand with your feet
shoulder width apart and your knees slightly bent. Keep your hands at your
sides, with one end of the resistance band in each hand.
- Bend at your knees and hips, keeping your
back straight, your head up, and your eyes looking forward. Be sure to keep
some of your weight back on your heels. Lower your body to a position slightly
higher than sitting in a chair.
- As you slowly return to the starting position the resistance band should provide some resistance. Repeat 10-15 times.
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Front raise
- Start
with the middle of the resistance band under one foot and one end in each
hand. Stand with your feet shoulder width apart and your knees slightly bent.
Your hands should be in front of your thighs.
- While maintaining a slight bend in your
elbows, raise your arms until they are parallel with the floor.
- Slowly lower your arms to the starting position and repeat 10-15 times.
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Pull-down
- Tie
a knot in the middle of a resistance band and close it securely in a door,
allowing both ends to fall to the same side. They should be approximately the
same length.
- With your arms parallel to the floor, grip
one end of the resistance band with each hand.
- While maintaining a slight bend in your
elbows, pull your arms down toward your thighs.
- Slowly return to the starting position and repeat 10-15 times.
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Calf exercise
- Sit
upright in a chair or on a bench with one leg extended. Place the middle of
the resistance band under that foot.
- Using the band for resistance, point your
toes. Maintain good posture throughout the exercise.
- Slowly return to the starting position and repeat 10-15 times. Repeat on the opposite side.
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Bicep curl
- Stand
with the middle of the resistance band under your feet and one end in each
hand. Start with hands at your thighs with a slight bend in your elbows.
- Bend your elbows, raising your hands up
while your upper arms remain in a comfortable, fixed position at your sides.
- Slowly return to the starting position and repeat 10-15 times.
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Tricep extension
- Stand
with the resistance band in your left hand. Hold your right hand against the
inside of your left shoulder where it should remain throughout the exercise.
Allow most of the resistance band to hang free.
- Grip the band 6 to 8 inches below your
right hand. Extend your left arm down to your side, keeping your upper arm in
a comfortable, fixed position against your side.
- Slowly return to the starting position and repeat 10-15 times. Repeat on the opposite side.
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Forearm plank
- Start
with your forearms on the floor or on a chair, and your toes on the floor.
- Keep your body straight. Set a goal of holding this position for 30-60 seconds.
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