As I promised last week, this week I have a weight training workout for 65 plus.
Exercises using your body weight and exercises using weights or bands or any other kinds of “toys” will help your muscles strengthen.
What are some benefits of using weights?
– Helps strengthen the bones.
– Helps to improve your balance.
– Allows you to pick up a heavier grocery bag.
– Allows you to start opening a jar with your own hands again.
– Improves posture, makes you walk taller and stand straighter.
– Tones muscles (looking good in that bathing suit!).
– Increases energy.
– Helps you sleep better at night.
So what are you waiting for?
This is what you could do:
– Two sets of 12-15 reps.
– Of course, warm-up and stretch lightly.
– D-bell press on flat bench or on the total gym; seated with back toward stand, press handles on shoulder level forward (slide will move up/backward).
– D-bell flies on incline bench or on total gym, same position as above, “soft” elbows (slightly bent) close hands.
– Cable row on machine or cable pull on total gym, seated or on your knees.
– One-arm cable pull on cable cross machine or on knees on total gym (seated if knees can’t handle it); handle in one hand, pull it toward side (left to left, right to right).
– Leg press or squats
– Adductor (inner thigh) or feet in stirrups on total gym; bring legs out and in.
– Abductor (outer hip) or on side on total gym; foot in stirrup and lift leg up.
– Barbell curls, on total gym seated position, hold handle in each hand, curl arm.
– Triceps, push down or on total gym sit with your back toward stand; arms bent, elbows pointing to ceiling, extend your hands up to ceiling.
– Crunches, two sets of 25 reps, slow.
– Obliques, two sets of 20 reps each side.
– Stretch.
Please call me or e-mail me if I confused you on my exercise descriptions. Good luck!
Contact Ester Marsh with health and fitness questions at 704-636-0111 or emarsh@rowanymca. com.