130520 Strength training for the 60 plus
By Daniel Paré, NCCP, CSO, CSPS, CSTS, Strength and conditioning coach,
St. Thomas, Ontario, Canada.
Hello everyone, today we are going to talk about strength training for the 60 plus years of age. First of all it is never too late to get started. Some of us have been working out for years/decades and some of us are just getting started. This article is addressed to the ones getting started and will also be helpful and beneficial for the ones already working out.
Why strength training? Before I go into why you should be getting involved in a strength training program I need to explain to you what strength training really is. First and foremost the main focus is not to experience too much muscular soreness and I am sure that the majority of you would agree with that. The less muscular soreness the most likely you are to keep working out. The objective is to improve mobility, flexibility and strength. In order to improve on that one thing will need to be addressed.
I am strongly suggesting to you to slowly increase your water consumption. Why should you increase it? Very simply you will response much better if you are hydrated. I am not referring to coffee or any other drinks, but water only. You do not need to flood yourself, just need to slowly increase your water intake.
How to get started and what to do? Here I am not going to tell you to get up and go join a gym and ask a trainer to put you on a program, I am going to suggest to you to get up and get out of the house and go for a walk. In order to improve strength we need to start with mobility and flexibility. So, let’s go for a walk. The length of time or distance is totally up to you. The only thing that I am going to emphasize on is to use “common sense”.
If you have not been physically active for a very long time (years) please be nice to yourself. Walk at your own pace and set yourself a logical objective. Take your resting heart rate before you begin walking and after (wrist or wind pipe). If you feel out of breath then, take a little break and start walking again. Pace yourself.
If you reside in the city, you could go from one street to the next or around a city block, (this all depends on you and your conditioning level). If there is a school near you then use the track and do a lap or laps. Most tracks are 400 metres per lap, so 4 laps equal 1 mile or pretty close to that.
If you feel out of breath, you are pushing too hard (you can also monitor your heart rate, take your pulse over the count 10 seconds and multiply that number by 6).